This is the typical metcon fullbody and functional „all around“ workout. More fast You will go, more difficult it will be. Between each circle (A,B,C) You can take 1-2 minutes for take a breath.

A. AMRAP in 15 Minutes:

• 2 x 2db Clean & Jerk (+2)
• 2 x 2db Arnold Press (+2)
• 2 +2 x 2db Front Rack Lunges Left+Right (+2+2)
• 2 Calories on the ROW (+2)

Note: first round perform each excercise 2 reps/Calories/, every next round increase by 2.

B. AMRAP in 15 Minutes:

• 1+1 1-hand Dumbell Snatch (+1+1)
• 1 x Burpee Box Jump Over
• 10 x Rope Jump

Note: Same system as by A.

C. AMRAP in 15 Minutes:

• 1 x Long Broad Jump
• Go to the Starting Point with a Bear Walking
• 1+1 Rolling in Plank (left side + right side)

Note: Same system as by A.