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1)SMR, gymnastics, animals 2)4 rounds – 1000 m row – 4′ AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30″ plank 1′ 30″rest btw rounds 3)3 sets – 8/8 one arm row /KB – 30″ superman hold + 15″ hollow

1)6′ amrap – 8 wall snow angel  – 12 banded row – 20″ plank – 1/1 turkish sit up – 20 jumping jack 2)Strict pull up 5 x 3-8 reps 1′ rest btw sets 3)12′ OTM Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!) Even: 15 L-sit up 4)12′ AMRAP…

  1)Gymnastics + hip mobility 2 rounds: *barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs  *30″ plank 2)6 sets climbing 1 hang snatch  pull + 1 hang snatch high pull + 1 hang power snatch 3)Every 2’30” x 4 sets * 15 m walking lunge steps, 2x KB in farmer carry *15 roman…

1)5′ amrap – 6/6 shoulder taps in push up pos. and 6 HR push up – 1′ easy row – 10 air squat 2)4 sets, 90″ rest btw sets – Bench press x 6 reps – Rope climb x 2 3)5 rounds for time – 10 double dumbbell thruster – 15 sit up /10 GHD…

  1)3 sets – 10 hip thrust and 20″ hip thrust hold – 20″ plank – 10 barbell deadlift 2)Deadlift 5×3, not tng 2′ rest btw sets 3)4 sets for quality, 1′ rest btw sets – 12 russian swing@heavy – 20/20 bottom up kettlebell hollow body flutters – 10 abwheel – 10 goblet squat @heavy…

  1)Warm up with gymnastics & animals 2)ENJOY Buy in: 1000 m row 3 rds *15 push press @30/45 kg *15 box jump overs 3 rds * 15 double KB thruster@2x 12/2×20 kg * 10 T2B/15 K2E 3 rds *20 russian swing * 15 push up Buy out: 1000 m row 3) Hollow hold taba

  1)5′ amrap *10 OHS facing the wall *20″ HS hold/wall *20 jumping jack *8/8 lunge steps   2)4 rounds not for time – 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.) – 2 rope climb   3)For time – 12 back squat@40 % of your 1 RM…

1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug 2)5 sets, same weight, 90″ rest btw sets 1 hang squat clean+ 1 power clean from ground + 1 FSQ 3)8′ OTM Odd: double KB front rack squat x 10 Even: 40″ superman hold 4)For time 21-15-9 reps of * pull up * deadlift@50/80 kg ~>after…

  1)3 rounds as warm up * 50 simple under *10 m crab, 10 m spider walk * 40″ push up hold *15 m double KB overhead  carry 2)Push press from rack Every 90″ x 3 reps not tng x 5 rounds 3)3 rounds for time *15 power snatch@25/40 kg *20 T2B/25 K2E 4)3 sets…

1)6′ AMRAP *20 jumping jack * 30″ superman hold *10 m bear crawl *15″/15″ side plank 2)BSQ 4×3, same weight (80-85 % of 1 RM) 2′ rest btw sets 3)18′ EMOM:40″ work/20″ rest Min 1- DU/SU Min 2- Hand release push up Min 3- Box jump 4a)Wall sit hold, double KB in front rack 3x 30″…