WARMUP
2 rounds

• 10 wall squats
• 10 samsons
• 10 dumbbell swings each
• 20 scapula press

STRENGTH
5×6 dumbbell Z press alternating

WOD
2 rounds for time

• 20 toes to bar / ring
• 10 box jump over
• 20 wall ball 9/6
• 10 dumbbell snatch each 15/10

WARMUP
2 rounds

• 10 low swings
• 10 one arm swings each
• 10 swings
• 10 power swings
• 10 kettlebell around the head

STRENGTH
8′ EMOM

• 10-15 deeficit push up
• 20 leg raises

WOD
buy in: 1000m row / 800m ski or 2500m bike

8′ AMRAP

• 15 kettlebell taters 20/12
• 20 jumping lunges
• 10 handstand push up

cash out 150 du’s

WARMUP
on the whiteboard

STRENGTH
snatch technik

• 2×5 snatch grip deadlift
• 2×3 snatch high pull
• 3×3 power snatch

WOD
3 rounds for time

• dumbbell step ups 2×15 / 2×10
• burpees over the par
• dumbbell squats 2×15/2×10
• power snatch 40/25

WARMUP
on the whiteboard

ENDURANCEWOD
every 4′ for 20′

• 15/12 cal bike / row / ski
• 8 dumbbell snatch 20/15
• 5 thruster 40/25

WARMUP
on the whiteboard

STRENGTH
8′ OTM

• 10 strict press 20/15
• 20 mountain climbers

WOD
12′ AMRAP

• 6 ring dips
• 12 sumo deadlift highpull 50/35
• 18 wall ball
• 24 kettlebell swings 24/16

WARMUP
look on the withboard 😉

STRENGTH
6×6 front squats
(from ground)

WOD
30-20-10

• power swings 20/12
• overhead squats 30/20
• toes to bar / v-ups