Warm up Kraft 5x3 snatch dl Emom 7' 2 high snatch pull + 1 hang full snatch WOD 10 rounds / Tc 17' 10 back squats 10 wbs 6 push jerks

WOD Trevor Team of 4 300 pull ups 400 push ups 500 sit ups 600 air squats

WOD 5 rounds 8 from ground to oh-squat(plate15/20) 8 hspu 6 chest to bar 6 kb row each 16/20 4 medball burpees 4 diamond push ups(feet’s...

Kraft 6 Runden :30 HS Hold 1:30 Rest WOD 10 Minuten Amrap 3-6-9-12-15… Clean & Jerk Box Jumps Over

WOD 3 runden 10 kb snatch alterning 12/16 10 one arm thruster 12/16 10 t2b 10 floor press each 10 russian twist each

Warm Up .. Kraft 5x5 frontsquats WOD 6 min Amrap 5 pull ups 10 Thruster 15/30 15 Sit ups 2 min Rest 6 min Amrap 5 HSPU 10 air squats 15...

Warm Up with Kettlebell 5rds 10 russian swings 8 american swings 6 goblet squats 4 strict press each side 2 one arm oh lunges each side...

Technik: strict press,push press,push jerk 5 rounds 5 strict 5 push 5 jerk WOD 3 rounds 500 m row 20 box steps ( one arm oh) 20 squats...

AMRAP 2, (1), 4, (2), 8 Klammern = Pause 12 AirSquats 6 Burpees 12 S2OH 6 Burpees 12 Barbell row 6 Burpees

Warm up with PVC 100JJ 2 min rope jump 5 min Emom: 30 sec handstand hold Kraftteil: push press 12 min find your 5rm Technik: 8-10 min....

Technik: Deadlift Kraft: EMOM 8 3 deadlift WOD 8 rounds (after 2 rounds 30 sec rest.) 5 burpees over medball 5 wbs 5 pull ups 5 push ups

12min amrap 3 burpees 12 one legged deadlift 9 russian swings 12 air squats

12min amrap 15 american swings 12 airsquats 10 push ups