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1. 2 sets – 5 tempo snatch high pulls – 5 muscle snatch – 5 snatch balance 2. Heavy Isabel For Time – 30 snatches @45/60 3. EMOM 5′ – 2 Back squats @85% 4. Rowing / E3′ for 15′ – 500m  5. Core / 2 sets / 2 min rest – 15 V-ups –…

1. 3 min cardio, then 2 sets – 14 lateral box step overs – 5 walkouts – 10 cossack squats – 10 full body deadbugs 2. Aniko’s Birthday Wod Buy in: 30 Burpees 30 RFT.: – 1 Wall Walks – 2 DL @heavy weight – 3 Goblet Squats @1xKB Cash out: 30 Burpees 3. Core/ Tabata…

1. 2 sets – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Split Jerk / 5 sets E1’30” – 3 jerk @75-80% 3. EMOM 20′ 1. 10 Devil Presses @1xDB 2. 30-50 DU’s 3. 14 Thrusters @1xDB 4. 14 T2B’s 4. Acc. Work / 3 sets – 12…

1. 3 sets – 5/5m walking cossack squats – 10 V-ups – 20 alt. supermans – 10 butterfly hip thrusts 2. AMRAP 25′ – 10 burpee box get overs @100/120cm – 12 unbroken thrusters @25/30kg – 20 cals skierg/row/assault – 12 SDHP @25/30 3. Acc. Work / 3 sets – 10 biceps curls with light weight…

1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…

1. 3 sets – 8/8 suitcase KB DL @easy w. – 4 walkouts + push-ups – 10 full body deadbugs 2. 4 rounds for time / 2 min active recovery – walking or rowing – pulse recovery!! – 15 DL @80/60kg – 20/18 cals row 3. For Time / I’m so sorry  – 20 Alternating Turkish…

1. 2 sets – 5 muscle snatches  – 5/5 RDL + knee drive – 10/10 deadbugs @smr 2. EMOM 7′ – 1 Power + 1 Squat snatch @deload weight 3. 2 rounds for time – moderate tempo – 30 T2B – 20 DB Hang Clean @1xDB – right side – 40 box step ups –…

1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′  – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…

1. 3 sets – 10 full body deadbugs – 5/5 reverse lunges – 5 btn push presses @bb – 5 Jerks 2. Push Jerk from the floor / E1’30” for 7’30” – 3 Push jerks @75-80% 3. EMOM 18′  1. 18/15 cals row  2. 6/6 DB C&J @1×22.5/15  3. 15 weighted abmat sit-ups 4. E4′ for…

1. Gymn. + Tabata Style – 20″ work /10″ rest 2 sets – Scorpions – Snow angel – 90/90 hip „mobility” – Cossack squat 2. AMRAP 25′ – moderate pace – 400m row – 20 russian swings @24/16 – 10 inchworms – 10 plank ankle taps 3. E4′ for 12′ 12-9-6 – HRPU – 2x weighted…