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0. Warmup

3 sets
350m Row
5x Wallclimbs
20x Situps

A. Strength
10 min OTM
Even: 3-5 Tempo Ring/Bar Pull ups (5 seconds up 5 seconds down)
ODD: 20-30 seconds L-Sit Hold (Adv: parraletts, int: Hanging L-sit/Tuck -sit From Bar

B. Conditioning

5 Rds for time:
2x sm rds Run
20x Jumpsquats
20x Boxjumps

A. Strength
OLY:
find your 2x RM Hang Power Snatch
– 10min Prep then 10min to find your 2RM

BEG: work on a light weight, main focus should be technique

B. Conditioning

„Isabell“ for time of 30x Snatches (60/45)

CHALLENGE: the class against each other 1min ROW for MAX Cal

0. Warmup
Teams of 3
OTM for 15min
1) max CAL
2) 4x Wallclimbs
3) 20x Wallballs
then

A. Conditioning
2x 8min EMOM of
5x Burpees and 5x KB Swings (american)

then 10x Squats and rest of time MT Climbers

C. Coreconditioning
100x Russian Twists (5kg)
100x lying Knee Tucks

A. Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Side Plank x 45 seconds each side

B.Conditioning
AMRAP 12 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups

0. Skill / OH Mobility

Specific PREP for OH Squat – 10min

A. Strength.
OH Squat for 13min
OT 1:30 – 3x OH Squats

BEG: same weight (empty Bar) increase Reps if wanted/

ADV: 3x OH Squats . Increase weight every 1:30 (everyone works from Ground… if you cant lift it with control, then you cant Squat it!)

B. Conditioning
13 min AMRAP

30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (24/16)

A. Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Side Plank x 45 seconds each side

B.Conditioning
AMRAP 12 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups

A.Conditioning 1
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15)
Rest until relatively recovered, and then…

B. Strength
Three sets of:
Bulgarian Split Squats x 8 reps each leg Rest 45 seconds after each leg
L-Seated Dumbbell Press x 8-10 reps
Rest 90 seconds

C. Buyout
in teams of 2:
40 strict T2b
40 Jefferson Curls

0. Warmup
100/70 cal row/bike/ski
-Otm 3x Burpees”

A. Skill.

MU L-Sit lift off 10-15 min
Starting Position false grip, L-Sit and straight arms; fast pull and keep your ellbows as close as possible to your chest
when success try for another 5-10 minutes kipping ring MU”

B. Conditioning

12min Amrap
8x Burpee Box jump Over
8x Pull ups
16x Jump Squat
16x V-ups