Strength:
12′ EMOM

• 10 ring dips
• 10 bent over row
• 15 deficit push up
• 15 ring rows

WOD „no more arms“:
3 rounds

• 12 front squats 40/30
• 24 v-ups

3 rounds

• 12 front squats
• 24 box jumps

Strength:
4 x 3 snatch grip deadlift
4 x 3 snatch highpull

4-3-3-2-2-1-1
sqaut snatch

WOD „Isabel“:
for time
30 snatch 60/40

Strength:
 15′ EMOM

• 60″ one leg hip thrust left
• 60″ one leg hip thrust right
• 60″ hip thrust
• 10 high box jumps
• 60″ rest

WOD „nothing for antman“:
21 – 15 – 9

• chest to bar pull up
• wall ball

Strength:
every 2′ for 12
5 ring muscle up

WOD „slamer“:
AMRAP 12′

• 6 burpees
• 9 thrusters 42.5/30
• 12 power swings 24/16

WOD „easy going“:
partnerwod – 2 rounds for time

• 400 du’s
• 300 air squats
• 200m run (each)
• 100 pull up

Strength:
bring sally up

WOD „lemon tree“:
partnerwod – i go, you go

• 2 deadlifts
• 2 hang cleans
• 2 shoulder to overhead
• 5m overhead lunges
• 5 pull ups
• 2 cluster
• 5m back rack lunges

while waiting: 5 burpees