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Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge     Strength  Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85%   Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg   Accessory  3 sets 20 V-Up 20 Candlestick Toe Touch

Warm-Up 2 sets 1:30 Row 10/10 DB Snatch 10/10 Overhead DB Lunge 0:30 Handstand Hold   Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 1×2 84 1×1 89%   Squat Snatch 1×3 72,5% 1×2 76% 1×1 79% 1×1 82%   2×4 Snatch Pull 100%   Metcon For Time 4 sets 15m HSWL…

Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10 Half Burpee 30 Flutter Kick     Strength Push Jerk  1×5 67% 1×5 71% 1×4 78% 2×4 84%   Strict Press 10:00 to 3RM Max + 2×3 90% 3RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 10 Lateral Burpee Box Jump Over 60/50cm 20 V-Up…

Warm up 3 x  1 min cardio 20 banded good morning 5 inchworm 10 barbell side twist   Back Squat 5x 62% 5x 67% 5x 71% 5x 76%   Front Squat 5x 60% 3×5 65%   Metcon: 4 rds 1000/800 m row 3-5 rope climb    

Warm-Up 2 sets 1:30 Cal Cardio 8/8 DB Clean and Jerk 16 Glute Bridge 0:40 Handstand Hold   Strength  Power Clean + Split Jerk  2 sets 3+1 75% 2+1 80% 1+1 85%   Metcon EMOM 28 1.7 Shuttle Run (7,5-7,5m) 2.8 T2B + 5 DB Thruster (2×16/12kg) 3.14/11 Cal Cardio (0:45) 4.6-10 Strict Deficit HSPU

Warm-Up 2 sets 1:30 Cardio 10/10 DB Snatch  15 Glute Bridge 15 DB Goblet Squat 15 Band Pull Apart   Strength  Back Squat 1×4 67% 1×4 71% 1×4 76% 1×4 81%   Front Squat 2×5 70%   Metcon  Every 3:00×12:00…(4 sets) 200m Run 3 Power Snatch 70% Max Rep Strict Chin Up   Accessory  EMOM…

Warm-Up 2 sets 1:30 Cardio 10 inchworm 10/10 DB Overhead Lunge 10/10 DB Snatch 15 Ring Row   Strength  Bench Press 1×8 55% 1×6 67% 1×4 76% 4×3 82%   Metcon For Time 9-7-5 Ring Muscle Up/Burpee Pull Up 9/9-6/6-3/3  Singel Arm DB Squat Snatch (22,5/16kg)   Accessory  5×8 Strict Ring Dip

Warm-Up 2 sets 1:30 Row 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Flutter Kick   Strength Overhead Squat 1×5 65% 1×4 70% 1×3 75% 1×2 80% 2×1 84%   Squat Snatch 1×2 74% 1×2 77% 2×1 80%   2×4 Snatch Pull 100%   Metcon Amrap 15 800 m Row 30 V-Up 400 m Row…

Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10/10 DB Clean & Jerk 80 Simpla Under   Strength Push Jerk  1×5 67% 1×5 70% 1×5 73% 2×5 76%     Strict Press 10:00 to 4RM Max + 2×4 90% 4RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 3 Power Clean 70% 75 DU Max…

Warm-Up 2 sets 1:30 Row 15 Glute Bridge 10/10 Band Monster Walk 15 Air Squat   Strength  Back Squat In 20:00 build to a 1RM   Cardio Row Intervals 3 sets 1000 m Rest 1:20 + Rest 1:20 + 500m Sprint     Accessory  Emom 6 0:20 L-Sit Hold