A1. Double Kettlebell Deadlift 4 x 6-12

6-12 Double Kettlebell Deadlift
6-12 Double Kettlebell Deadlift
6-12 Double Kettlebell Deadlift
6-12 Double Kettlebell Deadlift

A2. Box Dip 4 x 6-12

6-12 Box Dip
6-12 Box Dip
6-12 Box Dip
6-12 Box Dip

B. Wod

10-14 Jahre

3 sets
2 min on // 1 min off

Amrap
30 alt. Reverse lunges
ME Jumping pullups Rest of the time

15-18 Jahre

5-8 sets of:
6 Goblet Squats
6 Jumping Pull ups
6 Burpees
- YGIG per round -

A. Running Intervalls

2x 800 m run (rest 3 min)
4x 400 m run (rest 2 min)
6x 200 m run (rest 1 min)

A. Deficit Dumbbell Reverse Lunges 3 x 6-12

6-12 Deficit Dumbbell Reverse Lunges
6-12 Deficit Dumbbell Reverse Lunges
6-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

B. Intervals

4 sets of:
90sec. on 60sec. off
2 rounds of:
5 Push ups
5 Hang DB P. Cleans
then
max cal Row in remaining time

A. Snatch + Below Knee Snatch 6 Sets

Snatch + Below Knee Snatch
Snatch + Below Knee Snatch
Snatch + Below Knee Snatch
Snatch + Below Knee Snatch
Snatch + Below Knee Snatch
Snatch + Below Knee Snatch

B. Deadlift

Build up to 2 heavy set of 2 Deadlifts
rest 2-3min btw sets

C. Gymnastics Capacity Intervals

Every 2min for 20min (5 sets each):

1. 40sec. max DU´s + X C2B
2. 40sec. max cal Echo Bike + X HSPU
Aim for a big unbroken set of C2B and HSPU that you can sustain for 5 rounds! Consider total volume and make sure you get at least 30-45sec. of rest.

A. Skill

For 12 min Practice Handstand Hold Variations

- wallwalk with perfect Hollow Position
- Kick up with perfect Hollow Position
- one foot wall Handstand
- Partner Assisted Handstand Hold

B. Recovery Wod

For 18 min Rotate the following Movements with best possible Movement Quality (Nose breathing on the Ergometers if possible)

1:00 Row or Echo Bike with medium pace
10 KB windmills (5/5)
10m SA High knees Farmers walk / side
10 ATG Splitsquats (5/5)