A. Clean

4 Sets Every 90sec.

1 powerclean, 1 hangsquatclean, 3 frontsquats

4 Sets Every 90sec.

1 powerclean, 1 hangsquatclean, 1 frontsquat

4 Sets Every 90 sec.
1 powerclean, 1 hangsquatclean

B. Tabata Kettlebell Swings for 2 x 20/60s

Kettlebell Swing
Kettlebell Swing
Kettlebell Swing

A. 3 min on/3 min off x5

10 C2B pull ups
15 DB Hang squat cleans (2x 15/22,5 kg)
10 sync. Hand Release push ups
15 DB STOH
ME BBJO

-> everything Sync

A1. Deficit Dumbbell Reverse Lunges 3 x 8-10

8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges

each leg

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

A3. Kettlebell Gorilla Row 3 x 8-12

8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row

each side

B. Accessories

3 Sets:
6-10 short lever Add. Bridges (2sec. hold at top - each side)
40-60sec. Abd. Miniband Side steps
20-30sec. High Plank
8-12 KB High knee steps (each side)

A. Skill / Strength

Pullover Practice for 10-15 min

- inverted hang
- low bar
- high bar on box
- supported

B. Gynnastics Team Core Wod

Amrap9 in teams of 2

10 synchro situps
4 Synchro Burpees
8 synchro Tuckups
4 synchro Burpees
6 Synchro V-ups
4 Synchro Burpees

A. Intervals

8-10 sets of:
90sec. on 90sec. off

1. AMRAP of:
5 DB-Front Squats @2x22,5/15kg
5 C2B
5 Burpees

2. AMRAP of:
4 Wall-walks
8 DB-GTOH @2x22,5/15kg
max DU´s in remaining time