A. E5MOM

Every 5min for 6 sets

400m run (sub 2:00min!)
12 DB Snatches @22,5/15kg
10 WallBalls
4-8 lat. Burpees o. DB

Finish every set sub 3:30 - don’t start to fast in the first rounds

A1. Close Grip Bench Press 4 x 5

5 Close Grip Bench Press
5 Close Grip Bench Press
5 Close Grip Bench Press
5 Close Grip Bench Press

A2. 3-Point Dumbbell Row 4 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. E3MOM

Every 3 Minutes for 15 min

16 walking Lunges with DB in Goblet
10 DB hang P. cleans (each side)
10 KB Swings
3-6 Burpees

Finish sub 2:00 min

A. Snatch 6 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Front Squat 6 x 6

6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat

C. Metcon

3 rounds for time
20 alt. DB snatches (22,5/15)
16 alt. Pistols
12 Burpee Boxjumps (24/20")

TC 9 min

A. Snatch Build up

Every 90s for 8 sets

1 snatch pull
1 hang snatch
1 OHS

B. Barbell cycling

Amrap5
2 hang PS + 1 each round
2 OHS + 1 each round
30 Doubleunders (cap at 20s)

A. Intervals

Emom15
1. 10-16 alt. DB snatches (22,5/15)
2. 10-16 SA DB FS (5-8 each side)
3. 6-12 DB facing Burpees

Directly after the 15th Minute do 3 rounds for time with the same numbers you did in the EMOM. Timecap is until min 24.