Warm-Up
2 sets
1:30 Row
8/8 DB Snatch
8/8 Overhead DB Lunge
60 Flutter Kick
Strength
Overhead Squat
1x5 65%
1x4 70%
1x3 75%
1x2 80%
2x1 84%
Squat Snatch
1x2 74%
1x2 77%
2x1 80%
2x4 Snatch Pull 100%
Metcon
Amrap 15
800 m Row
30 V-Up
400 m Row
15 Abmat Sit Up
Warm-Up
2 sets
1:30 Cardio
10/10 DB Strict Press
10/10 DB Clean & Jerk
80 Simpla Under
Strength
Push Jerk
1x5 67%
1x5 70%
1x5 73%
2x5 76%
Strict Press
10:00 to 4RM Max
+
2x4 90% 4RM
Metcon
2-2-2-3 Min Work/ 1:00 Rest
3 Power Clean 70%
75 DU
Max Rep Bar Facing Burpee
Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
In 20:00 build to a 1RM
Cardio
Row Intervals
3 sets
1000 m
Rest 1:20
+
Rest 1:20
+
500m Sprint
Accessory
Emom 6
0:20 L-Sit Hold
Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Clean and Jerk
16 Glute Bridge
0:30 Handstand Hold
Strength
EMOM 8
Power Clean +Power Jerk
1+1 80%
Deadlift
1x5 50%
1x5 60%
1x5 70%
Metcon
EMOM 20
1.16/13 Cal Cardio (0:45)
2.15 m Handstand Walk
3.10 Deadlift 100/70kg+Max Rep Bar Facing Burpee
4.Rest
Warm-Up
2 sets
1:30 Cardio
10/10 DB Snatch
15 Glute Bridge
15 DB Goblet Squat
Strength
Back Squat
3x3 72%
Front Squat
3x5 67%
Metcon
For Time
40-30-20-10
Alt. DB Snach 22,5/15kg
Wall Ball 9/6kg
Time Cap: 14:00
Accessory
4x10-15 Band Chest to Bar
Warm-Up
2 sets
1:30 Cardio
15 Hand Release Push Up
15 Ring Row
10 Half Burpee
Gymnastics Skill
5x every 2:00
A. 6-10 T2B
B. 4-8 Chest to Bar
C. 2-6 Bar Muscle-Up
Metcon
EMOM 10
8-10 Burpee Box Jump Over 60/50cm
Accessory
4x15 DB Bench Press
EMOM 9
1.0:30 Hollow Rock
2.0:30 Side Plank (Right)
3.0:30 Side Plank (Left)
Warm-Up
2 sets
1:30 Cardio
8/8 DB Snatch
8/8 Overhead DB Lunge
80 Simple Under
Strength
Overhead Squat
1x6 50%
1x6 55%
1x6 50%
EMOM 6
1 Squat Snatch 68%
2x3 Snatch Pull 90%
Metcon
For Time
1000 m Row
100 DU
1600 m Run
Warm-Up
2 sets
1:30 Cardio
8/8 DB Strict Press
12 Ring Row
0:30 Handstand Hold
Strength
EMOM 6
2 Push Jerk 65%
Strict Press
4x5 70%
Metcon
2-2-2-3 Min Work/ 1:00 Rest
2 Rope Climb
15/12 Cardio
Max Rep HSPU
Warm-Up
2 sets
1:30 Row
15 Glute Bridge
10/10 Band Monster Walk
15 Air Squat
Strength
Back Squat
3x8 62%
Front Squat
3x3 72%
Cardio
Row Intervals
4 sets
500m
Rest 1:30
250m
Rest 0:45
125m Sprint
Rest 2:00
Accessory
Emom 6
0:30 Front Plank
Warm-Up
2 sets
1:30 Cal Cardio
8/8 DB Hang Clean and Jerk
16 Glute Bridge
12 Half Burpee
Strength
Power Clean +Squat Clean+Power Jerk
4x 1+1+1 74%
Deadlift
1x5 65%
1x3 75%
1x1 85%
1x1 90%
Metcon
EMOM 20
1. 14/11 Cal 1.Cardio (0:45) (Row/Ski)
2.15/12 Cal 2.Cardio (0:45) (Bike/Assault)
3.12 Burpee
4.3-6 Ring Muscle-Up/Burpee Pull-Up
5.15 Wall Ball 9/6kg