WOD
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
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SATURDAY – SWISS-TEAM-CHALLENGE