1. 3 sets
- 2 min cardio
- 10/10 seated band pulls
- 10 hollow body rocks
- 20 fast lat. pull- downs
- 10 air squats + 20" squat hold
2. E2' for 10'
- 10 unbroken banded strict pull-ups
- 10 parallette push- ups
3. AMRAP 18'
- 16 WB
- 12/15 Cals Row
- 8 C2B
4. Rowing / 6 sets
- 1 min HARD / 1 min EASY!!
1. 2 sets
- 5 tempo snatch high pulls
- 5 muscle snatch
- 5 snatch balance
2. Heavy Isabel For Time
- 30 snatches @45/60
3. EMOM 5'
- 2 Back squats @85%
4. Rowing / E3' for 15'
- 500m
5. Core / 2 sets / 2 min rest
- 15 V-ups
- 15 Hollow rocks
- 10 V-ups
- 10 Hollow rocks
- 5 V.ups
- 5 Hollow rocks
1. 3 min cardio, then 2 sets
- 14 lateral box step overs
- 5 walkouts
- 10 cossack squats
- 10 full body deadbugs
2. Aniko's Birthday Wod
Buy in: 30 Burpees
30 RFT.:
- 1 Wall Walks
- 2 DL @heavy weight
- 3 Goblet Squats @1xKB
Cash out: 30 Burpees
3. Core/ Tabata
- Hollow hold
1. 2 sets
- 5 pike pull on rower
- 5 btn push presses
- 5 jerk balance
2. Split Jerk / 5 sets E1'30"
- 3 jerk @75-80%
3. EMOM 20'
1. 10 Devil Presses @1xDB
2. 30-50 DU's
3. 14 Thrusters @1xDB
4. 14 T2B's
4. Acc. Work / 3 sets
- 12 alt. renegade rows
- 8 ring face pulls
1. 3 sets
- 5/5m walking cossack squats
- 10 V-ups
- 20 alt. supermans
- 10 butterfly hip thrusts
2. AMRAP 25'
- 10 burpee box get overs @100/120cm
- 12 unbroken thrusters @25/30kg
- 20 cals skierg/row/assault
- 12 SDHP @25/30
3. Acc. Work / 3 sets
- 10 biceps curls with light weight !!
- 20 crunches @5/10 plate
- 10 reverse crunches
1. 2 sets @easy KB
- 7/7 single leg glute bridge
- 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y
- 20" deep squat hold
2. EMOM 8'
- 1 Power Clean + 1 Squat Clean @75%
3. 6 Rounds For Time / 1'30" recovery rower
- 3 Power Snatches @60/45
- 20 WB
4. Acc. Work / 5 sets
- Fitball leg curls
1. 3 sets
- 8/8 suitcase KB DL @easy w.
- 4 walkouts + push-ups
- 10 full body deadbugs
2. 4 rounds for time / 2 min active recovery - walking or rowing - pulse recovery!!
- 15 DL @80/60kg
- 20/18 cals row
3. For Time / I'm so sorry 
- 20 Alternating Turkish Get-up
4. Acc. Work / 3 sets
- 8 KB pullovers on bench
- 30" Hollow hold
- 15 Skull crushers @bb
1. 2 sets
- 5 muscle snatches
- 5/5 RDL + knee drive
- 10/10 deadbugs @smr
2. EMOM 7'
- 1 Power + 1 Squat snatch @deload weight
3. 2 rounds for time - moderate tempo
- 30 T2B
- 20 DB Hang Clean @1xDB - right side
- 40 box step ups
- 20 DB Hang Clean @1xDB - left side
- 20 alternating pistols
4. Acc. Work
- 3x 40" work / 1 min rest Wall-sit
1. 3 sets
- 5 shoulder-hip extensions
- 5 squats @ball
- 10 banded hollow body lat. pulldowns
2. 6 sets
- 8 WB - AHAP
- 4-6 banded strict pullups
- 40" rest
3. AMRAP 24'
- 10 walking lunges @2xDB - mod. weight
- 6 lateral burpees
- 6 box HSPU
- 12 lateral box step overs @2xDB - mod. weight
- 1 min rest - /the/ walking /dead/
4. E30" for 2'
- 15" hollow hold + 5 V-ups /unbroken/
1. 3 sets
- 10 full body deadbugs
- 5/5 reverse lunges
- 5 btn push presses @bb
- 5 Jerks
2. Push Jerk from the floor / E1'30" for 7'30"
- 3 Push jerks @75-80%
3. EMOM 18'
1. 18/15 cals row
2. 6/6 DB C&J @1x22.5/15
3. 15 weighted abmat sit-ups
4. E4' for 12'
- 7/7 bulgarian thrusters @bb
- 10/10 bird dog banded rows
- 14 seated barbell strict press