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A) gymn + amrap 6′ – 10 cal easy row – 20 deadbugs B) 5 rft: – 10 T2B – 25 DUBS – 5 squat cleans @50-60-70-80-90/35-40-45-50-55 /Rest 1′ btw sets/ C) Emom 7′ 3 push jerk @ 70% E) 50 banded pull apart

A) gymn + 3 rounds – 10m monster walk – 10 deadbugs – 30″ superman – 10 toe touches in push up pos. B) 3 x 15 UB! strict pull-ups  C) daily max: 1 power snatch + 1 tng squat snatch + 2 ohs (open:1 power snatch + 2 ohs) D) Amrap 11′ – 35 box…

W-U  AMRAP 3′ -15″ JUMPING J -15″ MOUNTAIN C -15″ LONG STRIDERS -15″ AIR SQ AMRAP 5′ -10 SCAP PUSH-UPS -10 SCAP PULL-UPS -10 SIT-UPS -10 KANG SQ 1.WOD  AT CLOCK 0:00-10:00  -1600/1200M ROW @EMOM 5 PUSH-UPS FROM 0:00 10:00-18:00 „TIRED FRAN” 21-15-9 -THRUSTER @42.5/30 -PULL-UP 18:00-22:00 „GOOD-BYE GIFT” -MAX REP ALT. DB SNATCH @22.5/15 22:00-27:00 -COOL…

W-U_2X FOR EXTRA QUALITY WORK!!! -8 RING ROWS -8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!) -8 KIPPING RING DIPS (OR JUMPING RING DIPS) -8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!) THEN BB W-U FOR CLEAN & JERK  1.WL-CLEAN & JERK TC:12’ -DAILY 1RM (SQUAT CLEAN & SPLIT JERK) 2.WOD…

W-U_3X -10 SCAP PULLS -10 BB PUSH PRESSES -10/10M SIDE MONSTER WALK @BAND 1.STR_E2MOM 10′ -5 PRESSES + 3 PUSH PRESSES @70% OF PRESS 1RM 2.WOD_”ROW CINDY, ROW”  AMRAP 20′ -5 PULL-UPS -10 PUSH-UPS -15 AIR SQ -20 CALS ROW THEN 3-5′ COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M 3.ACC_CORE ON ROWER 3X…

W-U_3X -10 GOOD MORNINGS @BAND -20” WALL PLANK -30″ SINGLE UNDER https://www.youtube.com/watch?v=7m0EU4RQxeI 1.STR-DEADLIFT_TC:12’ -DAILY 3RM 2.WOD1_”ANNIE” TC:10’ 50-40-30-20-10 -DU -SIT-UP THEN 4’ REST 3.WOD2_„DIANE” TC:10’ 21-15-9 -DEADLIFT @102.5/70 (SCALE IT AS NEED….BUT THIS IS A BENCHMARK.) -HSPU 4.ACC_FOR TIME -200M FARMERS CARRY @DUO HEAVY KB

W-U_3X -30 MOUNTAIN C -8 FROG HIP THRUSTS @1”PAUSE AT SQUEEZE -8 JUMP OVERS (8 PARALETTES) @NO HEEL CONTACT 1.PLYO (~8′) -TRIPLE BROAD JUMP FOR MAX DISTANCE @5 ATTEMPT/1’REST 2.WOD_ „EVA JR.” TC: 22′ 5RDS FT -400M RUN -15 RUSSIAN KBS @32/24 -15 PULL-UPS 3.ACC_3X -10 BAT-WINGS

BB W-U 1.PRE-LIFTING -SN GRIP PUSH PRESS + SN BALANCE 3X2+2/1’ @65% OF 1RM SQSN 2.WL-SQSN_TC:10’ -DAILY 1RM 3.WOD_”INGRID” TC:12′ 10RDS FT -3 SQSN @61/42.5 (SCALE IT AS NEED…BUT THIS IS A BENCHMARK.) -3 BURPEES OVER BB THEN 3-5′ COOL DOWN ON CARDIO MACHINE. 4.ACC_3X -10/10 HALF KNEELING WOOD-CHOPS @BAND

W-U E30” CHANGE ANIMALS FOR 6’ (12 ANIMALS) 2.WOD_CHIPPER IN 2 PERSONS TEAMS -30WB IN PAIRS (1-1) -50 PULL-UPS -30 PARTNER PISTOLS -50 AM SWINGS -50M KB OH LUNGES -2′ PLANK (CHANGE ANYTIME) -50M KB FARMERS’ CARRY -100 KB SNATCHES -50M KB FARMERS’ CARRY -2′ PLANK (CHANGE ANYTIME) -50M KB OH LUNGES -50 AM SWINGS -30 PARTNER PISTOLS -50 PULL-UPS -30WB…

BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION