Warm-up
2 rounds
20 jumping jacks
10 downward dog/pushup
10 inch worms
10 kb swings
10 goblet squat

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD EMOM16

1. High Box jumps
2. HS walk / HS Shoulder taps / Plank Shoulder taps
3. HSPU / Push-ups
4. Rest

1+3 hip snatch high pull+hip power snatch
1+2 slow clean pull+slow pull clean
1+2 pause jerk dip+ 2 pause jerk

PUSH PRESS + JERK

Every 3min x4
2 push press + 2 jerk
5 pull ups after Every set

1000 m row
50 squats
50 benchpress
750 m row
35 squats
35 benchpress
750 m row
20 squats
20 benchpress
1000 m row

Alternate B1/B2

B1. Strict dip – 3 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

In every 4min x 6 sets

250m row
15 box jump
10 ttb

Score is best time

30 MIN AMRAP

• 10 Cals assault bike
• 15 pushups
• 10 cals row
• 15 GHD situps
• 10 Burpee box jump overs

Warm-up 00:30 / 00:30 x 8:
1) inchworm burpee
2) kip swing
3) easy BikeErg / RowErg
4) air squat

AMRAP 30 min:
15 DDB thruster (22,5 kg)
15 cal BikeErg
20 DB snatch (22,5 kg)
20 toes-to-bar
15 burpee box over jump
15 cal RowErg

1 kierros = 100 reps

Block power snatch + Block snatch

4 to 6 x 3+1 @ 60+%1RM snatch, go every 1:30-2:00

– Start counting your sets @ 60%1RM snatch and then build up if moving well.
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

20 round
20/16cal row
5 pull ups
10 push ups
15 air squat