1)3 sets for warm up
- 20" hollow hold
- 20"/20" bottom up KB carry
- 1' easy row
2)Kipping pull up, bar MU practice in 6-8'
3)3 sets
- 10/10 paralette one arm dumbbell row
- 10 double dumbbell bench press
4)For time
- 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit up
-300 m row, 6 bar MU/15 pull up, 20 sit up
- 150 m row, 4 bar MU/ 10 pull up, 20 sit up
1)6' amrap
10 snow angel, 5 inchworm, 20"/20" side plank+ rotation, 10 thruster, 1 KB in goblet
2)5 sets, same weight
1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS)
3)Snatch high pull 3x3@90-100% or 2)
4)10' amrap
- 15 am. swing
- 40 DU/80 SU
5) 4 sets
- 30" double KB overhead carry
- 10/10 kettlebell side bend
1)Shoulder mobility + running w/exercises
2)3 sets for quality
10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press
90" rest
3)5 rounds for time
- 3/5 strict pull up
- 10 hang clean@35/50 kg
- 20 air squat
- 10 push up
4)One arm row 3x10/10
1)Warm up: hip + th mobility, some animals
2)10'OTM
Odd: 3-5 rope T2B
Even: 12 dual KB deadlift with band
3)Front squat 5x3, same weight
2' rest btw sets
4)2x 8' AMRAP with 4' rest btw rounds
First AMRAP: 300 m row, 10 burpee over rower, 30" superman hold
Second AMRAP: 12 wallball, 6/6 kettlebell single arm GTOH, 12 V-sit up
1)6' AMRAP
30" run inside, 20 jumping jack, 30" superman hold, 10 barbell good morning, 10 spiderman walk
2)Deadlift E 2' x 3 reps x 5 rounds
3)25' EMOM: 40" work
Min 1- T2B
Min 2- Kettlebell snatch, alternating
Min 3- air squat
Min 4- kipping HSPU / wall climb
Min 5- rest
4)Stretching, SMR
1)2 rounds as warm up
- 15 down up
- 10 scapula push up
- 8/8 dead bug
- 3x [1 clean+ 2 push press] barbell
- 20"/20" side plank
2)1 clean + 2 push press
4 sets same weight
3)For time
- 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB
- 500 m row, 50 DU, 25 push press@25/30 kg
- 250 m row, 25 DU, 15 push press@35/40 kg
4)Plank 3x45", 1' rest
1)6' AMRAP
- 8 inchworm
- 3/3 TGU from press to lunge
- 30" wall sit hold, arms overhead
2)Handstand hold, walk progression, strength
3 sets for quality
- around the box -1/1 round
- 30" HS hold facing the wall
- 10 abwheel
3)OTM 10'
Odd: Back squat x 5
Even: kneeling double kettlebell press x 10
4)21-15-9 reps for time
- squat clean + wall ball
- burpee
- pull up
1)PVC warm up, shoulder mob., 5' cardio machine easy, barbell warm up
2)Power snatch E90" x 2 reps, 5 rounds, same weight
3) Snatch deadlift 5x3, not tng, 90-100% of your 1 RM sn
4)3 rounds for time
- 20 box jump over
- 20 russian swing @heavy KB
- 20 cal row
5)Superman hold tabata
1)3 sets
- 12 snow angel / wall
- 10 scapula push up
- 10 hip thrust
- 30" easy run
2)4 sets for quality, 90" rest btw sets
- 10-12 paralette push up
- 30" double KB front rack carry
- 10 kettlebell push press, heavy as can
3)15' amrap
- 12 T2B /15 K2E/ 12 V.sit up
- 12 m walking lunge, 2x DB on shoulders
- 30 DU /60 SU
4a)One-arm row 3x 10/10
4b) Hollow hold 3x 20"
1)5' amrap
1' easy row, 6 walk out, 15 m bear crawl
2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps
2b)Side plank 4x 20"/20"
3)Squat clean E90" x 2 reps x 5 rounds, same w.
4)Rowing intervall
5 x 2' row/1' rest/walk
Try to do same pace and cal at the 5 rounds.
5)Sandbag deadlift 3x10