3 x 8 Wide Grip Pull-ups, use band. Go Every 2:30

4 x 6, Incline Bench Press w/ DB´S Go Every 2:30

4 x 10, Shoulder Press w/ DB´S alternating. Go Every 2:30

Biceps Curls 3 x 14, alternating. Go Every 2:30

EMOM8:
a) passive hang on rings
b) windmill (20s left, 20s right)
c) seated external rotation, left
d) seated external rotation, right

Work 30-45s / min.

21-calorie ergo
9 deadlifts (42,5/60 kg)
6 push jerks
3 squat snatches

Scaled WOD
5 rounds for time:
12-calorie ergo
9 deadlifts
6 push jerks
3 power snatches

Warm Up
Speed Ladders + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 step back lunge + knee raises
10-15 perfect push ups
8/8 windmill

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded single leg hip bridge + 8 banded hip bridges
8-12 ab wheel roll outs (use barbell and small plates)
8/8 single arm bicep curl

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 cossack squats
12-15 ring face pulls
:45 Front Plank Hold

Frontsquat 4x6

5 sets of Clean & Jerk
Set 1: 2 @60%
Set 2: 2 @65%
Set 3: 2 @70%
Sets 4-5: 1 @75%
- Rest 2min btw sets

3 - 5 sets of

A.
5 Seated Box Jumps.

B.
8 Double KB Deadlifts, straight into
4 Broad jumps

Alternate beween A and B. Rest as needed.

3 x 2 min on/2 min off

10 m sprint
8 Wall Balls 20/14 lbs
6 KB Swings 24/16 kg
4 Goblet squats
2 Burpees

Max calories in the remaining time (= your score)
A. Row
B. Echo/assault bike
C. SkiErg

5x max reps / 3min
50-60%

7 sets of Clean & Jerk
Set 1: 2 @65%
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 2 @70%
Set 5: 1 @75%
Set 6: 2 @70%
Set 7: 1 @75%
- Rest 2-3min btw sets