3 rounds of

 20 x 25 m. Run

40 pushup

30 situp

20 pullup

Dead by the minute

Goblet squat
Kb swing

1. minut – 1 goblet squat & 1 kb swing
2. minut – 2 goblet squat & 2 kb swing
3……

15. minut – 15 goblet squat & 15 kb swing.

1 rep max benchpress

15 min. to find 1 rep max benchpress

WOD

21-15-9

Burpee boxjump

Pull ups

CrossFit Total

Squat 1-1-1

Deadlift 1-1-1

Press 1-1-1

AMRAP 6 min.

3 burpees

6 kb swing

9 situps

3/5 runder af

1 min. Max rep

wallball shots

roning

push press

deadlift high pull

box jumps

1 min rest betweenrounds.

“As many rounds as possible” på 15 min.

6 Strict chin up

12 wallball shots

24 Double unders

21 frontsquat /burpees
400 m løb

15 frontsquat /burpees
400 m løb

9 frontsquat /burpees
400 m løb

800 m løb
50 pull ups
100 pushups
150 squat
800 m løb

7 dødløft
7 kb swing
7 t2b
7 burpees

3 rounds of

400 m
30 kb swing
30 push ups
30 pullups