STRENGTH
8′ EMOM

• 8 strict pull up
• 10 deficit push up

WOD
every 4′ – 3 rounds

• 30/21 cal row / bike
• 20 power snatch 35/25
• 10 handstand push up

WOD
5 rounds for time

• 20 clusters 30/20
• 20 sit ups
• 20 power swings 24/16
• 20 mountain climbers each
• 20 burpees

cash out 200 du’s

STRENGTH
4×8 overhead squats

WOD
14′ AMRAP

• 6 cluster 
• 12 toes to bar
• 50 du’s

STRENGTH
12-10-8-6-4-2
deadlift

WOD
for time

• 20 overhead squats 40/30
• 15 pull up
• 15 v-ups
• 35 front squat
• 15 pull up
• 15 v-ups
• 50 back squat
• 15 pull up
• 15 v-ups

STRENGTH

2×5 / 2×3 / 2×1 

• squat clean

WOD „3b2p“

for time

• 30 burpee over the bar
• 10 power clean 50/35
• 10 bar muscle ups
• 10 power clean 50/35
• 30 burpee over the bar

ENDURANCEDAY – THURSDAY

WOD

• 20 lunges 35/25
• 25 pull up
• 30 box jump
• 50 du’s
• 25 ring dips
• 30 knees to ellbow
• 20 kettlebell power swings 24/20
• 25 sit ups
• 30 hang squat clean
• 50 du’s
• 25 wall ball