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Gymn + wu A) work up in 9′ 1 power clean + 3 tng push jerks B) 3*20 bsq from the ground , climbing (in 10′) C) amrap 8 4,8,12… Wb Db kb clean D) 100 abmat situp for time

Gymn + wu A) E90″ for 7’30”  8 s pull ups , immediately into 16 ub ring rows B) 5*10 DL , climbing (in 10′) C) E30″ for 16′  1) 8-6 hspu 2) 8 vups 3) 16 DU’s 4) 8 KBS @24/16 D) acc 2 mins hollow hold

Gymn + wu A) work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B) 4 sets 1 snatch high pull + 2 low hang snatch high pull @110-120% of max A C) 5 rounds of 21 hang power cleans 15 ohs 9 facing burpees…

Gymn + wu A) E90″ for 7’30” – 5sets 8 shoulder press @50-40/35-25, immediately into 16 UB push ups B)3*20 fsq , climbing (in 10′) C) E30″ for 16′ – 8sets 1) 8 pull ups 2) 6 target burpees 3) 8 T2B 4) 6 box overs D) 60 bb side band

A. Warm-up:  5 Inchworm  10/10 Suitcase DL @ 12/16kg  5/5 Single-arm KB Thruster 12/16kg  60s. Plank  x 3 sets  B. Every 6’ x 5 rounds (30 min.)  25 Wall ball @ 6/9kg  20 T2B  15 Power snatch @ 42,5/30kg  C. Core 20 Banded good morning  No rest!  60s. Superman hold Rest 1’  x 3 rounds …

A. Warm-up:  60s. Shuttle run  15 Russian swing @ moderate weight 15 Goblet squat @ moderate weight 15 V-ups  x 3 rounds  B. Squat clean + Front squat – daily max!  C. For time: 21-15-9  Pull-ups  Burpee box jump-overs @ 60/70cm !  Tc: 8’  D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy weight …

A. Warm-up:  1p Hollow rock  10 Cluster with plate @ 15/10kg  10 Box jump @ 50/60cm No Tng!  30-40s. Dead hang on bar x 2-3 rounds  B. Power clean + Push jerk + Tng squat clean + Split jerk  x 7 sets @ increasing weight C. Clean pull x 5 reps @ 100% of B…

Warm-up:  10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB  10/10 Windmill @ easy DB or KB  15 Jumping squats  x 3 rounds  A. Squat snatch – heavy single  Then, 3 Rounds of:  3 Squat snatch @ 70% of A 2 Squat snatch @ 75% 1…

A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold  x 3 rounds  B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets  C1. 3 Rounds for time:  21 Pull-ups 15 Burpee 30m Weighted Walking lunges  Rest 5:00  Repeat 3 rounds!  C2. 3 Rounds for time:  800m Run 500m…

A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds  B. Tempo Strict push-ups x 5 reps Rest 30-60s between sets x 5 sets  *Tempo: 3333 You can choose workout:  C1. Amrap 20’  2 Ring MU 4 Strict HSPU 8 Am. Swing @ 24/32kg  C2. 15 Rounds for time: (TC:…