WARM UP
4 rounds:
1min machine
8 ring row
8+8 alternating v-up
8 up&down

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EMOM x30
1) monostructural
2) 5-10 pull up/ low bar pull up + 15 sit up
3) rest

WARM UP:
5min monostructural (5x45 steady pace/15s )
then 2-4 rounds with 5-7 reps each movement:
1) snatch pull
2) muscle snatch
3) snatch balance
4) power snatch
5) wallball

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EMOM x 10, 5x2 power snatch, 5x1 power snatch

AMRAP 12'
4 power snatch@60/40kg
12 wallball @20/14lb

Fitness 40/30kg

Target: 9+ rounds

WARM UP:
3rounds: 1min machine
8+8 DB suitcaise deadlift
8+8 DB row
8+8 DB press
8 up&down

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STRENGTH
4x8 bench press or DB bench press

AMRAP 15'
6 ttb
6 single arm devils press
12cal machine

Rxd: 22,5/15kg
Fitness: 15/10kg and with hanging knee raise

WARM UP:
4 rounds
1min machine
7 KB deadlift
7 KBS
7 Goblet Squat
10-20 banded side step (banded march)

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"ASS BLASTER"
EMOM x20
1) 5 deadlift around 70% of 1RM
2) 10m kb walking lunge/ or 5+5 reverse lunge

WARM UP:
5min monostructural (5x45 steady pace/15s )
then 3-4 rounds, 5-7 reps every movement:
1) hang clean pull
2) hang power clean
3) hang squat clean
4)front squat

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WEIGHTLIFTING
E90s, 3-2-1,3-2-1,3-2-1 hang clean( squat or power)

6 rounds for time:
6 hang power clean@50/35kg
6 front squat
36 DU/SU

Target under 9, Time cap 12min

WARM UP:
3 rounds
1min machine
7 kbs, 7+7 kb row
10 banded pull apart
10m bear crawl/ or inch worm

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WOD
Bodybuilding
Amrap 30min
15/12cal machine
5-10 pull up
5-10 push up
10+10 DB/Kb row
10+10 DB/Kb lunge press

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Optional bicep curl or hollow tabata

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WARM UP:
For quality, Amrap 12
15/12cal machine
8+8 curtsy lunge
8+8 suitcase deadlift
8 v-up/ or sit up

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WOD
E4MOM x 5
15 box jump
12 Double Db/Kb deadlift
9 ttb

Target: sub 1:30 rounds