STRENGTH
3x 3′ OTM

1. 3 hang squat clean
2. 3 front sqaut & press
3. 3 squat clean & jerk

WOD
3 rounds of:

• 8/6 cal ski erg
• 6 power clean 50/35
• 4 bar muscle up

then 3 rounds of:

• 8 devil press 15/10
• 6 chest to bar pull up
• 4 push press 50/35

STRENGTH
5×8 stiff leg deadlift

WOD
6′ AMRAP

• 12 back rack lunges
• 12 dumbbell snatch 22.5/15
• 12 push up

1′ rest

6′ AMRAP

• 12/8 cal bike
• 12 dumbbell thruster

ENDURANCEWOD – FRIDAY

STRENGTH
8′ OTM
12 one leg hip thrust each

WOD
2-4-6-8-10-…

• strict toes to bar 
• bent over row 50/35
• high box jump

for quality not speed

STRENGTH
12′ EMOM

• 8 lunges each
• 30 plank knees to ellbow

WOD
15′ AMRAP

• 10 power clean 50/35
• 20 sit up
• 600/450m bike
• 10 push press
• 20 pull up
• 350/250m row

WOD
2 rounds for time

• 800m row
• 50 wall ball 9/6
• 50 ring dips
• 50 back squats 20/15
• 50 mountain climber each

STRENGTH
5 sets of:

• 4 power snatch &
• 4 overhead squats

WOD
12′ AMRAP

• 10 dumbbell thrusters each 22.5/15
• 20 push up
• 50 squat jumps