Warm Up
For 9 min
– 5 Tempo Squats @ 3/3/3/3
– 10 alt. Tuck-Ups it
– 15 High Knees e/s
– 10 Push-Up Plank Wall Taps

WoD
3 x 9 min AMRAP / 1 min Transition
Teams of 2
A.
8-6-4-2
– Wall-Touch Burpees
– Wall Squat Hold
-> REST 45 sec after each Round

B.
16-12-8-4 / 12-9-6-3
– cal c2 bike
– Push-Up Plank Hold
-> REST 45 sec after each Round

C.
32-24-16-8
– Russian Twist @ 12/20 kg KB
– Super(wo)men Hold
-> REST 45 sec after each Round



WoD-Flow (Example of Part A.):
A: 8 Burpees, while B holds Wall Squat, then
B: 8 Burpees, while A holds Wall Squat, then
A: 6 Burpees, while B holds Wall Squat, then
B: 6 Burpees, while A holds Wall Squat, then
A: 4 Burpees, while B holds Wall Squat, then
B: 4 Burpees, while A holds Wall Squat, then
A: 2 Burpees, while B holds Wall Squat, then
B: 2 Burpees, while A holds Wall Squat, then
45 sec REST, then start again until the clock hits the 9 min.