STRENGHT

BACK SQUAT WITH 2 PAUSE+
BACK SQUAT

4 x 2 + 3

WOD

7 ROUNDS

7 box jump over
7 toes to bar ->12 knees to chest
7 over head squat

STRENGHT

HANG POWER SNATCH +
POWER SNATCH WITH 2″ PAUSE AT KNEES

12 x 1+1

1′ rest

WOD

E2MO2M
7 set

12 push up
5 strict pull up
3 thruster

every set add 1 thruster

WOD

FOR TIME
10 rounds

5 power snatch
5 thruster
5 power clean
5 over head squat

every set of 5 must be done unbroken
30″ rest between set
increase load if you moove well

SKILL

HAND STAND

position
push up
walk

WOD

30″ ON/10″ OFF

50 push up hr
40 snatch
30 push jerk
20 burpee box jump over

STRENGHT

PUSH PRESS (80%+)
+
DEADLIFT (70%+)

3×3+5

rest 90″

WOD

2 x 4′ AMRAP

12 DB snatch alt.
6 hand stand push up
in remaining time max cal row/bike/ski

STRENGHT

BACK SQUAT

6X3 80%+

2′ rest

WOD

FOR TIME

21-15-9
one arm DB devil press
7-5-3
bar muscle up ->12-9-6 pull up

WOD

FOR TIME’

9-7-5
shoulder to over head @80%
27-21-15
chest to bar

rest 10′

FOR TIME’

9-7-5
squat clean @80%
18-14-10
hand stand push up

T.C. 40′

STRENGHT

CLEAN&JERK

10x 1

70%+

rest 1′

WOD

3x AMRAP 5′

10 pistol (alt.)
10 db hang power snatch (alt.)
6 box step up over

STRENGHT

STRICT DIP
+
STRICT PRESS

5x 4+4

rest 90″

WOD

EMOM 6′

10/7 cal row + amrap wall ball

rest3′

EMOM 6′

10 front squat + amrap hang power clean

STRENGHT

LANDMINE CIRCUIT
3 rounds

8/side half kneeling press
8/side one arm row
8/side single leg romanian deadlift
6/side skater squat

WOD

2x 6′ AMRAP

6 power snatch
18 wall ball
12 front rack lunges
6 burpees lateral

2′ rest

STRENGHT

DEADLIFT

4×5 70%
2′-3′ rest

WOD

30″ on/10″ off

50 american swing
50 push up
50 kb sumo deadlift high pull
50 V-sit up
50 kb shoulder to over head
100 du/su