Warm Up – Time Cap 15 Minutes

• Burpees: 2-4-6-8-10-12-14-16
• Jumping Jacks: 10-20-30-40-50-60-70-80
• Mountain Climbers: 10-20-30-40-50-60-70-80

WOD:

Find for every of the following exercises MAX10 = difficulty for to be able perform max 10 reps Unbroken (with some serious tempo) by this execrcise. This means or You will add some extra weigh or You use resistance band or some scaled technique.

2MAX10= 2 reps with MAX10 difficulty

Also be nonstop running Intervals of 10 Seconds You will do the next:

• A1 Every 10 Seconds in 150 Seconds (15 Rounds) You should perform 2MAX10 of PullUp
• A2 150 Seconds You will alternate Fast and Light Tempo
• *
• B1 Every 10 Seconds in 150 Seconds (15 Rounds) You should perform 2MAX10 of BoxJump
• B2 150 Seconds You will alternate Fast and Light Tempo
• *
• C1 Every 10 Seconds in 150 Seconds (15 Rounds) You should perform 2MAX10 of Dips
• C2 150 Seconds You will alternate Fast and Light Tempo
• *
• D1 Every 10 Seconds in 150 Seconds (15 Rounds) You should perform 2MAX10 of Lunges (Weighted)
• D2 150 Seconds You will alternate Fast and Light Tempo
• *

• E1 Every 10 Seconds in 150 Seconds (15 Rounds) You should perform 2MAX10 of Plate OverHead SitUps
• E2 150 Seconds You will alternate Fast and Light Tempo (first and second 10 Seconds use for change the exercise)
• *
• F1 Every 10 Seconds in 150 Seconds (15 Rounds) You should perform 2MAX10 of Devils Burpee
• F2 150 Seconds You will alternate Fast and Light Tempo
• *

• G1 Every 10 Seconds in 150 Seconds (15 Rounds) You should perform 2MAX10 of KTB SumoDeadHighPull
• G2 150 Seconds You will alternate Fast and Light Tempo
• *

*  = Transition time between the exercises, try to minimize as much as possible!!!

☝If You realy do not know how to set 2MAX10, try to use the number of reps You can do as fast as possible in 4-5 seconds by good technique.