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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…

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…

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 @2×8-6/6-3 C) E2’30” for…

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…

A) amrap 8′ /easy pace, in duos/ – A) 11/8 cal rowing B) Plank Jacks – A) 16 alt. supermans B) Deadbugs – A) 10×9  shuttle run B) wall sit B) ‘Double Holleyman’  60 RFT /in teams of 2/ – 5 WB – 3 HSPU – 1 Power Clean @102/70 C) accumulate 2′ L-sit

A) With easy pace: – 50 jumping jacks – 30 banded OHS @slim band – 15/15 SL glute bridges – 15/15m monster side walk – 20 banded lat pul down in hollow pos B) EMOM 4′ 5 Power Snatches @50% /Rest 1’/ EMOM 3′ 5 Power Snatches @60% C) ‘Fran’ 21-15-9 – Thrusters @42/30 –…

A) AMRAP 6′ /easy/ – 10 reverse snow angels – 30″ chinese plank @10/5plate at hip – 10 alt. tall kneeling halo – 10″ L-hang flutters – 10 reverse lunges B) EMOM 30′ 1) 12/9 cal Rowing 2) 9 Down up Box step overs 3) 12/9 cal AB 4) 9 medball squat clean WB 5)…

A) 2 sets of: – 14/14 clamshell – 20 hollow rocks – 20 alt supermans – 14 air squats – 14/14 SL calf raises B) E2′ for 14′ – 7 sets 5 Deadlifts immediately into 7 High Jumps over the pipe @65% C) EMOM 8′ – 4 sets Odd) max reps rope climb (goal:8+) Even)…

A) amrap 5′ /easy/ – 10 lying PVC Y to W – 10 sh taps in tiger pos w/ opposite leg raise – 10 easy KB SDHP – 20″ goblet wall sit B) E2′ for 10′ – 5 sets – 6 – 10 strict HSPU – 8 upright row @30/20 C) E2’30” for 15′ –…

A) 3 sets of: – 8 cossack squats – 10 wall slides – 12 deadbugs – 10 banded good mornings – 8 push-ups B) E2′ for 10′ – 5 sets – 6 strict pull-ups – 6/6 chinese kb row C) E30″ for 3′ – 6 sets 1 Power Clean @ 65% Rest 30″ E30″ for…