III. MJUS Sawarrior Cross DAY

WOD 1

SYNCHRON 15-12-9-6-3

DB Single Arm G20H
DB Single Arm Alt. OHL
DB Single Arm G20H
DB Goblet Squats
15 Butterfly Sit Ups

DB: 20/10Kg

WOD 2

1 RM Barbell Complex
TC 8'

1 Deadlift
1 Tng Clean
1 Front Squat
1 STOH

WOD 3

AMRAP 10'

Athlete A swimming
Athlete B swminning
Athlete C 20 DL + swminning

Athlete A swimming
Athlete B 20 DL + swimming
Athlete C swimming

Athlete A 20 DL + swimming
Athlete B swimming
Athlete C swimming

WOD 4

For Time

4x10m Shuttle run
10-8-6-4-2
Synch Burpee Over Pallet

WOD-ok