STRENGTH

5 rounds

• 5 front squat

WOD

4 rounds

• 5 clean & jerk 60/42.5
• 10 burpee over the bar
• 5 hang squat clean
• 10 burpee over the bar

STRENGTH

Every 1’15’’ for 10x

• 1 power snatch &
• 1 hang squat snatch

WOD

4 rounds for time

• 30 wall balls
• 20 toes to bar
• 10 box jumps 30/24 in

STRENGTH

4 rounds für quality

• 3+3 around the world
• 12 L-sit leg lifts over kb
• 20 lat pull down

PARTNERWOD

14’ AMRAP

• 200m run together
• 10 partner deadlift 140/120/100
• 15 hspu (split as needed)

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FRIDAY – ENDURANCEWOD

! SUNDAY – BOX CLOSED !

ENDURANCEWOD

Every 3’ for 3x

A

• 200m run
• 20 t2b

B

• 20/15 cal bike
• 20 push ups

C

• 20 kb goblet squats 24/16
• 20 pull ups

each part – 3 rounds
2’ rest between abc

STRENGTH

3 sets

• 9 front squats – 4-2-4-0 &
• 20 mountain climbers

WOD

12’ AMRAP

• 12/9 cal row
• 9m db oh lunges L 22.5/15
• 9m db oh lunges R
• 12/9 cal row
• 1 rope climb

STRENGTH

WOD

Every 4’ for 4x

• 250 / 200m row

A: 15 kb swings 24/16 or
B: 12 alt. kb box step over

• 200m run

alternate between A & B