Weighted Pull up
4x6
Rest 2min...

Wod
15 min amrap
Teams of 3 or 4
Row 125m
Hard effort

For time:
45 Deadlifts (70/52,5kg)
30 Hang Power Cleans
15 Squat Cleans

Timecap: 10 mins
Beginner Option: AMRAP 8: 8 Deadlifts + 8 Goblet Squats + 8 Squat Thrusts

Extra credit: Dumbbell Glute Bridge: 4 x 15. Rest 60s.

Back Squat
Build to a 2RM in 7 sets. Rest 2:00
- Shoot for a small new PR
- Option: 5 x 5 @moderate weight

Max Handstand Hold
* Wall or Freestanding or Double DB Overhead Hold

"Nasty Nancy"
5 rounds:
500-m run
15 overhead squats 85/57,5kg
15 bar-facing burpees

Time cap 30 min

4x8
Rest 2min.

3 rounds for quality
5 l- pull ups
30 s hand stand
10 pistol squats

5 Rounds of
50 Double Unders
15 Shoulder to Overhead 42,5/30kg
10 Pullups

30min easy and fun
keep your BPM under 145
300m run
30s plank
30s ABH
300m row