Strength
every 2′ for 10′

8 double kb front rack squats &
10 wall balls

WOD
8′ AMRAP

• 15 burpee box jump over
• 10 thruster 42.5/30
• 5 bar muscle up

Strength

• 3×6 clean pull
• 2×4 push press
• 1×3 squat clean & jerk

WOD
12 rounds of:

• 16 jumping lunges
• 4 toes to bar
• 2 ring dips

Strength
10′ EMOM

• odd: 8 handstand push up
• even: 30 plank in & out jumps

WOD „smell the weekend“
5 rounds for time

• 3 ring muscle up
• 6 front squat 60/40
• 15 burpees

WOD „jump like a rabbit“
25 rounds for time

• 10 du’s
• 10 sit ups
• 10 box jump overs
• 5 ground to overhead 35/20

Strength
5/5/3/3/2/2/1
deadlift

WOD „be fast – rest longer“
15′ EMOM

1. 5 thruster 50/35
2. 10/8 cal bike
3. 16 alt. dumbbell snatches 20/15
4. 10/8 cal skierg
5. 10 toes to bar

Strength
four rounds for core

• 15 v-ups
• 15 tuck ups
• 20″ hollow hold
• 20″ arch hold

WOD „still alive on arrival“
partnerwod – split & change how you want

10′ time for

• 200 wall ball 9/6
• 400 du’s

and then 10′ time for

• 120/100 cal row
• 80 kettlebell swings 24/16
• 80 goblet squats