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A) gymn + wu B) 6*3 push jerk from rack , climbing C) 6*3 squat snatches , climbing (no tng) D) 16 rounds in teams of 2 (I go, u go) 14 box jump overs 12 wb  4 SB over the shoulder  TC : 24′

A) Gymn + wu B) daily max (10′) 1 squat clean + 2 fsq C) 3 RFT: 5/5 kb snatches ( no deadsnathes ) @ heavier then u usually use 10 hspu 30 air squats Tc:6′ C) 12-9-6-3 Strict pull ups 2x pushups (For quality) D) 30-20-10 Reverse crunches Straight body ceiling reaching crunches

A) gymn + wu B) E30″ for 8′ 1) 6 OHS @30/20 2) 10 butterfly situp Rest 2′ C) E30″ for 8′  1) 6 hang power snatch @30/20 2) 6 pistols (open:4 candlestick roll to pistol) Rest 2′ D) E30″ for 8′ 1) 8 stoh @30/20 2) 12 DL @30/20 E) 5 sets  10″ hollow…

A) gymn + wu B) daily max (10′) 1 power clean + 1 push press + 1 hang power clean + 1 push press C) 4*3 clean pull @ 120-130% of B D) amrap 18′ 9 thrusters @30/20 18 lat. burpees 27 pull-ups 36 fr rack rev lunges @30/20 45 DU’s E) romwod : dragon,…

A) gymn + wu B) emom 30′ 1) 14/11 cal row 2) 14 t2b (open 20 vups) 3) 2 power snatches Climbing in weights by 5/2,5 kgs, start from 40/25 C) acc 3′ hs hold (every break: 30″ deadhang)

A. Warm-up:  EMOM 8’  Odd: 12-15 Burpee  Even: 12-15 GTOH with Plate!  B. Kipping or Butterfly pull-up practice in 5-8 minutes, then.. 5×5 Strict pull-ups  You can choose workout:  (C.a.) 7 Rounds for time: 3 Muscle-ups (Ring or Bar)  6 Clean & Jerk @ 60/40kg  Tc: 14 min.  (C.b.) Amrap 14’  25 Burpee  3 Rope…

A. Warm-up:  20 Opposite arm-leg raises in Tiger Pos.  20 Band pull-apart / easy band  20 Cossack squats  x 3 sets  B. Pistol squat “practice”  RX: weighted pistol squat x 6 reps alternating  x 5 sets  C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…

A. Warm-up:  Gymn + Warm-up games in 10-15 mins.  *Trainer choice B. Half kneeling strict press x 8/8 reps @ use DB or KB  Pull-up on rope x 3-5 reps / arm  Rest 60-90s.  x 3 sets  *Open: Single-arm Ring row x 6/6 reps  C. “Diane”  21-15-9 reps for time: Deadlift @ 102/70kg HSPU  *Open:…

A. Warm-up:  10m Inchworm 10/10 Suitcase deadlift @ easy KB  10/10 Windmill @ easy KB  30/30s. Side plank x 3 sets B. In 8 minutes:  Overhead squat – daily max or 1RM (from rack)  Open: only technic!  C. RX:  3’ work / 1’ rest x 5 rounds (20min.)  20 OHS @ empty BB (15/20kg)  6…

A. Warm-up:  Easy “Amrap” in 8 mins.  10m Walking Lunges  10 V-ups 10 PVC OHS  45s. Handstand hold  B. Power snatch – warm up to 50-60% of 1RM  Then.. For time: 10-8-6-4-2-4-6-8-10 reps of: Unbroken Tng Power snatch @ 50% of 1RM Snatch  C. Every 2’ x 5 sets  Back squat x 5 reps @…