WOD

10 sets for time (TC 25 min)

10 burpees
8 t2b
6 pullups
4 SA alt. Devils press (22,5/15)

Rest 1 min

Kipping Pull Ups


EMOM x 16

#1) 4-8 Pull Ups (SC: 2-3 Neg. 10 sec Down | ADV: weighted)
#2) 20-30 sec Hollow Hold
#3) Banded Straight Arm Lat Pulldown
#4) 20-30sec Arch Hold

Endurance

32min EMOM
1. 45sec. row
2. 45sec. Bike
3. 200m run
4. rest

- go for the highest number of cal in each 60sec. set that you can sustain over 15 sets! -

Squatclean thruster

Every 2 min for 12 min build up with good form

2 squatclean thruster

Accessories

3 sets no rest
1 min split jerk hold with light weights
100m farmers walk (heavy but unbroken)

Whole Body Strength

4sets of:

8 Push ups
-rest by feel-
8 controlled Box step downs each side
-rest by feel-
8-10 DB 3 point Rows each side
-rest by feel-

Acessories

3sets of:

15 seated Wall Slides
10 SL Glute Bridge (each side)
-rest by feel-

3 x 9'AMRAP

In Teams of Two:

1.) AMRAP 9min
Partner A: 200m Run
Partner B: Row for Caloriers
- after Partner A finished the Run -> switch

3 min Rest

2.) AMRAP 9min
Partner A: 200m Run
Partner B: Echo Bike for Calories
- after Partner A finished the Run -> switch

3 min Rest

3.) AMRAP 9min
Partner A: 200m Run
Partner B: Ski Erg / Bike Erg for Calories
- after Partner A finished the Run -> switch

! Go Fast on the Machine & easy on the run

Yoke + Prowler

In Teams of (Max) 5:

1. 10 min to find a heavy 10m Yoke Carry

2. 10 min to find a heavy 10m Prowler Push

Sandbag Madness

In Teams 3/4: 5 Sets of

2 min on / 1 min off

Max. Sandbag Squats
(One member has to hold another sandbag in bearhug)