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A) amrap 6′  – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of:  8 strict T2B 30″/30″ side plank

A. Warm-up:  90s. Row 5 Inchworm  10/10 Single-arm KB clean  45s. Plank x 3 rounds B. EMOM 10’  RX:  Odd: 3 Strict HSPU + 6 Kipping hspu  Even: 4-6 D-ball or Sandbag over to shoulder OPEN:  Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…

A. Warm-up:  3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor  12 jumping squats  50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight  x 7 sets C. For time: 12-9-6 Cluster  400m Run btw. sets RX: 70/45kg …

A. Warm-up: Amrap 6’  50 Mountain climbers  1/1 TGU @ 12/8kg KB  10 Scapula pull-ups 10 Banded good morning B. Amrap 15’  RX: 10m Walking Russian swing  10m Handstand walk  10m Burpee broad jump 10m Tiger walk OPEN:  10 Walking Russian swing  10m Tiger walk  10m Burpee broad jump 10m Bear walk C. Every 2’ x 4…

A. Warm-up:  5-7 mins. SMR  +  3 Rounds of: 10 Medball clean @ 6/9kg  3 Broad jump  30/30s. Side plank B. For time: RX:  15-12-9-6-3 Heavy wall ball 12/9kg  5-4-3-2-1 Muscle-up (Ring if it possible)  TC: 9’ OPEN:  15-12-9-6-3 Wall ball 9/6kg  10-8-6-4-2 Pull-up or Inverted Ring row  TC: 9’ C. RX:  Power clean Daily max…

A. Warm-up:  8-10mins. Running warm-up B. EMOM 10’  RX:  Odd: 40-50 Double-unders Even: 5 TNG Squat snatch @ you choose weight OPEN: Odd: 35s. Amrap Single-unders  Even: 5 TNG snatch @ you choose weight C. Front squat  3×12 reps @ 55-60% of 1RM Rest 2:00 btw. sets D. Double KB or Dumbbell OH carry 250m…

WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A. Proper warm up for the WOD B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg) 7 Burpee pullups (Open: Banded or ring row) 10 Amswing (RX: 32/20kg Open: 20/12kg) Run 200m

WU:Gymn + Mob 3 rounds: – 5/5 KB Around the head – 10 Opposite arm-leg raises in tiger crawl position – 8/8 One-leg Hip thrust A. RX: Work up to an 1RM-ish in Power Jerk from rack in 10 min Open: Power jerk practice – 3 reps of sets B. E2MOM 10′- 5sets – 5…

WU:Gymn + Mob 3 rounds: – 10 Cossack squat – 10 Russian swing – 10 Sit ups A. Power clean + Hang power clean + Push jerk: 5 x 1+1+1  RX: climbing for a heavy set Open: practice the complex – across rest 60-90 sec B. Push press Rx: 3 x 5 ism. @70% 1RM…

WU:Gymn + Mob 3 rounds: – 8 Wall facing OHS – 10 KB SDHP – 10 Scapula pullups A. Snatch mobility + wu: Snatch sots press in recieving position 3 x 5 B. Power snatch + OHS: 5 x 2+2  RX:climbing for a heavy set Open: practice with a managable weight rest 60-90 sec C….