Strength

• 2×5 snatch grip deadlift
• 3×3 power snatch
• 3×3 drop snatch
• 3×3 overhead squat
• 3×2 squat snatch

WOD „7 frogs“
5 rounds for time

• 7 shoulder to Overhead 50/35
• 7 frog jumps
• 14 knees to ellbox
• 1′ rest

Strength
9′ EMOM

• 8 one leg kettlebell deadlift each
• 8 one arm bent over row each
• 10 one arm kb front sqauts each

WOD „monday sun day“
AMRAP 16′

• 10 kettlebell swings 20/16
• 10 wall ball 9/6
• 10 kettlebell press each
• 10 cal row

Strength
every 3′ for 12′

A: 20 kettlebell &
20m farmers walk

B: 4 turkish get ups

WOD
21-15-9

• front rack lunges 35/25
• pull ups
• box jumps
• handstand push ups

WOD
in teams of two:

2 rounds

• 1000m row
• 200 air squats

2 rounds

• 2500m bike
• 200 push up

2rounds

• 800m skierg
• 200 v-ups

Strength
2 rounds

• 2′ kettlebell clean & jerk left
• 30″ rest
• 2′ kettlebell clean & jerk right
• 30″ rest

WOD
4 rounds for time

• 10 deadlift 90/62.5
• 20 sit ups
• 30 squat jumps
• 2 rope climb

Strength
2 rounds of core

• 50 sit thru flow
• 10 around the world
• 30 mountain climbers
• 50 bent hollow rock

WOD
6′ AMRAP

• 8 power snatch
• 8 chest to bar pull up

2′ rest

4’AMRAP

• 20 du’s
• 20 push up’s