STRENGTH
5 sets of:

• 4 power celan &
• 4 front squats

WOD
3 rounds for time

• 15/12 cal bike
• 25 box jump
• 25 burpees 
• 25 v-ups
• 15 deadlift 70/45

STRENGTH
12′ EMOM

• 5 landmine rotation each
• AMRAP push up
• AMRAP re flys

WOD
4 rounds for time

• 12 pull up
• 20 sit up
• 20 kettlebell push press 24/16
• 50 du’s
• 300m row

STRENGTH
10′ EMOM

• 6 good mornings
• 10 tube rotation each

WOD
2 rounds for time

• 30 lunge steps 40/25
• 20 dumbbell clean &jerk 20/15
• 10 overhead squats 40/25
• 5 wall walks

WOD
3x 10′ EMOM

1. 15/12 cal ski erg
2. 15 box jump over

4′ rest

1. 15/12 cal row
2. 15 burpees

4′ rest

1. 15/12 cal bike
2. 15 kettlebell swings 32/24

STRENGTH
10′ OTM

• 1-3 ring muscle up or
• 5 strict pull up

WOD
3 rounds for time 

• 15 complex*
• 40 push up

*complex:

• 1 deadlift
• 1 hang power clean
• 1 front squat

STRENGTH
10-8-6-4-2-2-2
back squats

& some leg works

WOD
Every2′ – 5 rounds
all out 😉