STRENGTH
3 sets of max reps

• strict handstand push up
• strict pull up

WOD
6′ AMRAP

• 8 box jump overs
• 8toes to bar

2′ rest

8′ AMRAP

• 16 kettlebel power swings 24/16
• 16 v-ups

WOD – „NASTY NANCY“
5 rounds for time

• 400m run
• 15 overhead squats 45/35
• 15 bar facing burpees

STRENGTH
10′ EMOM

• 8 deadlift
• 6 ring dips

WOD
21-15-9

• calories
• power snatch 35/25
• meters handstand walk

STRENGTH

• 3×12 front squats

WOD
5 rounds

• 200m run
• 1 clean*

rest until 8′

5 rounds

• 150m run
• 1 clean*

*increase weight each round

STRENGTH

• 3×5 floor press

WOD
4 rounds for time

• 4 rope climb
• 500/400m ski or row
• 150m sandbag run

STRENGTH

• 5 sets of 8 pistols each leg

WOD
10-9-8-…-1

• wall walks
• thrusters 42.5/30