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
A) amrap 7' /easy/
- 10 calf raises
- 10 tibialis raises
- 6 alt hip flow
- 15"15/" SL wall sit
- 6 jefferson curls @easy KB
- 12 plank twists
B) E2' for 14' - 7 sets
4 Deadlifts immediately into
7 High Jumps over the pipe
@70%
C) EMOM 8' - 4 sets
Odd) 30" max legless rope climb
+ 30" regular
Even) Rest
D) 15-10-5 reps for time of:
- dDB Floor press @22/15
- Burpee OTDB
E) 50 banded pull apart 2.0
A) with easy pace:
- 20 lying PVC Y to W
- 20 alt crab & reaches
- 40 hollow rocks
- 60 jumping jacks
- 20 cossack squats
- 10/10 SL glute bridges
B) E2' for 10' - 5 sets
- 7 - 11 strict HSPU
- 8 daVinci raises @2x8-6/6-3
C) E2'30" for 15' - 6 sets
3 OHS @60-65-70-75-80-85%
D) 9 RNFT:
- 6 burpee get overs @100/120cm
- 30 DUBS
- 30" rest
TC:15'
A) 2 sets of:
- 10/10 SL KB Deadcleans
- 16 Alt. KB Halo
- 1/1 bottom up TGU
- 10 goblet cossack squats
B) E2' for 10' - 5 sets
- 7 strict pull-ups
- 7/7 SA ring row
C) E30" for 3' - 6 sets
1 Power Clean @70%
Rest 30"
E30" for 2'30" - 5 sets
1 PC @77%
Rest 30"
E30" for 2' - 4 sets
1 PC @85%
D) AMRAP 9'
3,6,9... BSq from the ground @BW
* 9 T2B after every set
E) 2' continuous russian twist @10/5
without counting