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A:gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: Hero Wod ”Hansen” 5 rds 30 kettlebell swing 24-32/16-24 kg 30 burpee 30 sit up   STRECHING  

Gymn: WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward   A: Practice 10 min -hswlk -ring or bar muscle up -hspu -double under rx: Amrap 10’ 10 m hswlk 3 bar mu 5 hspu 50 du 30-45” rest   B: E90’ for 12 -8set 3…

A: gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B: E90″ for 12′ – 8 sets 5 power clean & jerk climbing C: Metcon  7 rds 5 burpee 7 thruster 40/30 kg basic double kb 20/12 10 cal row D: Acc 5 sets:…

A: gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers   B: 5 sets 5-7 strict pull ups 15 inverted row 30″ rest btw C: Metcon 50-40-30-20-10 – russian swings – jumping lunges – mountain climbers   D: Acc.: 2 -3 sets 60 penguin crunches 12 alt. V-ups

A: gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B EMOM 10′ 2 back squat @ mod. Heavy C: Metcon  AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D: Strength  5 sets: 7 biceps curl + sh press @dual KB 11…

A Gymn B: AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…

Gymn+ 3 sets 14 dead bugs 14 banded pull-aparts 14 bird dogs 14 alt. lunges 7/7 strict presses Lifting 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/  squat clean  1 push jerk  1 front squat  1 split jerks Metcon E3′ for 24′ First 3′: 12 cals row 12 am. swings 15…

Gymn. + 2 sets 1 min bike/row 8 walkout push- ups 8 cossack squats 8 supermans 8 hollow rocks EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts Metcon: For Time 400m Run 3 rounds: 15 KB/DB Russian Swings 15 Lateral Burpees 15 SDHP 15 Goblet Squats Then 400m Run Acc: Leg raises…

WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats Snatch Balance Practice / 5×3 increasing weight E2′ for 14′ • 5 Hang Squat Snatches @50/35 35/20 • 40 -60 DU’s / 80 Single unders Acc Not for time ▪︎ 50 saw…

 Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats   Practice: du, pull up, mu, hspu Back Squat 3×10 @moderate weight Metcon: For time: 15-12-9-6-3  -Burpee  -Shoulder Press @ 40/25  -Pull- up EMOM 9′ -30 Russian Twists @medball -20 Sit-ups @medball -Rest