STRENGTH

BARBELL BOX STEP UP

4×8

WOD

EVERY 3′ FOR 4 RDS

9 mt 2xdb f.r. walking lunges
12 deadlift
9 pull up
6 ttb
9 mt 2xdb f.r. walking lunges

STRENGTH

BACK SQUAT

3×5 70%
3×3 80%

WOD

FOR TIME

100 du buy in
3 rounds
7 power snatch
7 ohs
12 wall ball
100 du cash out

STRENGTH

STRICT CHIN UP
+
BB BENT OPVER ROW
sup. grip

5×5+10

WOD

13′ AMRAP

200 mt run
12 hang power clean
9 hspu
6 chest to bar

STRENGTH

BARBELL CIRCUIT
5 rounds

1 power clean
2 front squat
2 stoh
1 squat clean

2′ rest

WOD

E2MO2M
6 rounds

18 a. swing
12 thruster
9 burpees over the bar

STRENGTH

SKILL

pull up
chest to bar
bar muscle up

WOD

” NATE “

20′ AMRAP
2 muscle up
4 hand stand up
8 a. swing

STRENGTH

POWER SNATCH

5×2
70+%

WOD

FOR TIME

100 du
12 thruster
9 bar facing burpees
12 cal

100 du
9 hang power clean
9 bar facing burpees
12 a. swing

100 du
6 squat snatch
9 bar facing burpees
12 pull up

STRENGTH

BACKK SQUAT

3×5 70%
3×3 80%

2′ rest

WOD

4 ROUNDS FOR TIME

9 deadlift
18 kb snatch
25 wall ball

STRENGTH

SQUAT CLEAN

3×3 70%
3×2 80%
3×1 80+%

90″ rest

WOD

13′ AMRAP

8 box jump
4 2x db hang snatch
8 box jump over
4 2x db devil press
8 2xdb box step up over
4 2xdb hang c&j

WOD

E2MO2M
3 rounds

0′-2′ 12 ghd sit up + 6 hang power snatch
2′-4′ 2 rope climb + 10 clean & jerk
4′-6′ cal machine
6′-8′ 5 pull up + 10 push up + 15 2kb front rack squat
8′-10′ 7 hang power clean + 12 burpees over the bar

STRENGTH

SKILL

hand stand position
hand stand push up
hand stand walk

WOD

FOR TIME
t.c. 14′

4 ROUNDS
12 front rack lunges
7 hand stand push up
4 ROUNDS
9 hang power clean
5 thruster
4 ROUNDS
6 hang power snatch
7 bar facing burpees

STRENGTH

BTN PUSH JERK
+
OVER HEAD SQUAT

5×2+4

WOD

AMRAP 10′

buy in 75 wall ball
+ max roundds in remaining time of:
12 pull up
5 2xDB devil press

STRENGTH

SKILL

rope climb
legless rope climb

WOD

FOR TIME
t.c. 11′

5 ROUNDS
5 power snatch
3 bar muscle up
5 ROUNDS
5 ohs
3 wall walk