A) 2 sets of:
- 14 banded lat pull down in hollow
- 12 spiderman lunges
- 6 hip flow
- 9/9 lying banded hamstring curls
- 12 SDHP @easyKB
- 14 goblet squats
B) E2' for 10' - 5 sets
- 9 strict pull-ups
- 7/7 knee support DB row
C) E30" for 3' - 6 sets
1 Squat Clean @ 65%
Rest 30"
E30" for 2'30" - 5 sets
1 SqC @ 72%
Rest 30"
E30" for 2' - 4 sets
1 SqC @ 80%
D) EMOM 8' - 4 sets
Odd) 40" lat burpees over the DB
Even) 40" singel dumbbell back squats
@40-22/30-12
A) 3 sets of:
- 6 walk outs w/ walking plank
- 8 alt. supermans
- 10 air squats
- 12 banded pull aparts
- 20" superman
B) SB Version of ' I'm burying you '
For time:
- 100 cals AB/Row/Ski
- 100 Deadlifts @80/50 (Rx:100/70, Basic: 2x20/12KB)
- 25 rounds run (at corridor) UGIG
- 50 wall walks UGIG
- 25 rounds run UGIG
- 100 Deadlifts
- 100 cals Row/AB/Ski
A) 1 set of:
- 12/12 star side plank rotations
- 20 lying Y raises
- 12/12 cossack sq
- 12/12 SL RDL
B) EMOM 4'
2 Power Snatches @70%
/Rest 1'/
EMOM 3'
2 Power Snatches @85%
C) 4 RDS : /14'/
20" T2B
10" rest
20" dualKB Thrusters @20/12
10" rest
20" GHDSU
10" rest
20" dKB Cleans
10" rest
20" Ski
10" rest
20" dKB reverse lunges
10" rest
20" AB
10" rest
D) 5x10 Bench Press, climbing
A) gymn
B) EMOM 36' - 4 sets
1) 1 round Run (at corridor)
2) 15 GTOH @15/10plate
3) 6 x 10 SU's + 1 Crossover
4) 11/8 cal rowing
5) 11 x 1 air squats
+ 1 hanging knee raises
6) 11/8 cal skiing
7) 11 box jumps
8) 30" burpees
9) 11/8 cal AB
C) 3 sets of:
- 30" glute bridge hold @SMR btw knees
- 20 banded pull aparts
A) amrap 6' /easy/
- 6 walk outs
- 30 jumping jacks
- 6 air squats
- 24 mountain climbers
- 6 reverse snow angels
B) E2' for 12' - 6 sets
3 Deadlifts immediately into
8 High Jumps over the pipe @75%.
C) AMRAP 9'
- 1 rope climb
- 50 DUBS
- 18m walking lunges
RX: with weight vest
D) 3 sets of:
- 20 hollow jacks
- 10 alt V-ups
A) 4 sets of:
- 6m reverse bear crawl
- 9 lying W raises
- 9 hollow rocks
- 6/6 SL banded good mornings
- 9 cyclist squats
B) E2' for 10' - 5 sets
- 8 - 12 strict HSPU
- 8 deltoid raises @2x10/5
C) E2'30" for 15' - 6 sets
3 OHS @65-70-75-80-85-90%
D) EMOM 8' - 4 sets
Odd) 15/10 cal rowing
Even) 12 facing burpees
/Rest max 1'/
D/2) EMOM 4' - 2 sets
Odd) 19/14 cal rowing
Even) 17 facing burpees
A) WU + 5' easy banded partner run
B) 'Easter Twister'
AMRAP 30' /in pairs/
a) 18m bunny hops b) wall sit
a) 9 medball squat clean wall ball b) plank
a&b) 200m running @medball
a) 36 russian twists b) deadhang
a) 18m OHWL b) reverse plank
a&b) 200m backward running @medball
C) partner stretching
A) 3 sets of:
- 12 deadbugs @miniband at feet
- 6 reverse snow angels
- 8 cossack squats
- 12 toe touches in push up
- 6 empty bar good mornings
B) 'Everybody Loves Thrusters'
For time :
700-600-500...100m rowing
28-24...4 thrusters @42/30
/The row can be broken up any way you please./
/The thrusters, however, are synchronized!/
C) 3' russian twist w/ball toss, in pairs
A) 3 sets of:
- 10 muscle snatches @empty bar
- 6 lateral down-up
- 6 body saw
- 6/6 clamshell @miniband at knees
- 10 jumping squats
- 6/6 lying miniband hamstring curls
B) EMOM 4'
3 Power Snatches @60%
/Rest 1'/
EMOM 3'
3 Power Snatches @72%
C) 150 DUBS for time
*Every break : 6*9m Shuttle Run
/ scaled: practice 
/
D) 200m Bearhug SB Carry
@heavy pls
E) 3x max hollow hold
/ 1'30" rest btw /
A) Warm up with your buddie:
a) Rowing @damper 4/2
30" of: 16-18-20-22-24-26-28-30 s/m
b) E30" for 4' - 2 sets
1) 14 Deadbugs
2) 14 Snow angles
3) 14 toe touches in push up pos.
4) 28 jumping jacks
B) EMOM 33' - 5,5 Sets
Odd rounds:
1) 11/8 cal skiing
2) 50": 10 SU's + 2 side swings
3) 16 alt V-ups + 5 WB
Even Rounds:
1) 11/8 cal rowing
2) 1,5 Rounds Run (at corridor)
3) 30 L-hang flutters + 5 Burpees