STRENGTH

gymnastic EMOM

WOD

10-8-6-4-2

• strict pull ups
• db snatch L
• db snatch R
• 50 double unders

STRENGTH

12’ EMOM
1. 3 thruster
2. 60’’ plank
3. rest

PARTNERWOD

12’ AMRAP

• 9 strict pull ups*
• 15 clean & jerk* 50/35
• 21 synchro air squats
  *split as needed

STRENGTH

4 sets of

• 14 banded kb swings
• 2 rope climbs

WOD

24-18-12-6

• 250m row
• db oh lunges 22.5/15
• t2 ring

ENDURANCEWOD

8x 3’ ON – 1’ OFF
A

• 400m run
• max wall balls

B

• 500m row
• max burpee over rower

Alternate between A&B

STRENGTH

Every 3’ for 4x

• 4 strict handstand pushup &
• 8 strict ring pull ups

WOD

2 rounds

• 20 burpee box jump over
• 30 push ups
• 60 air squats

2’ rest after round 1

STRENGTH

10’ EMOM

• 1 deadlift &
• 1 hang power clean&
• 1 push jerk

WOD

5 rounds for time

• 12 kb swings 24/16
• 9 goblet squats
• 6 kb shoulder to oh

————————————————————

SATURDAY – SWISS-TEAM-CHALLENGE