Warm-Up (Squat + Clean)

3min Cardio of Choice, then: 2-3 Rounds of: 10 Barbell Kang Squats 10 Ring Rows 5 Box Jumps

Back Squat

10, 8, 8, 6 @ 62.5, 67.5, 67.5, 72.5 %

Clean Warm-Up #1

EMOM x 4: 1 Clean Deadlift + 2 Hang Clean High Pull + 2 Hang Power Clean Start light & increase through sets. Goal is to work up to the starting weights.

Hang Power Clean

6 x 4 @ 70 %

E4MOM x 5 Sets: 12/9 Cal Echo Bike 10 Thruster @42,5/30kg 8 Barfacing Burpees Score: Slowest Round.

Bulgarian Split Squat

3 x 8

Banded Good Mornings

Warm-Up (Pressing)

3-5min Ski Erg @increasing intensity, then: 10 Scap Push Ups :20 Hollow Hold 10 Wrist Banded Shoulder Presses @black mini band 10 Walkouts + Push Up 15 Hollow Rocks 10 Wrist Banded Shoulder Presses + :10 Overhead Hold 5 Dive Bomber 15 V-Ups 10 Wrist Banded Shoulder Presses + :10 Overhead Hold

Push Press

4, 6, 6, 6, 6

Half-Kneeling Landmine Press

4 x 8

Amrap 14: 200m Run / Assault Runner (100m = 1 Rep) 8 S2OH @52,5/35kg Goal: Unbroken on the S2OH. Pace the run accordingly.

Rowing

8 x 500

4 Rounds for Quality: :15-:20 Hanging L-Sit or :30 Hollow Hold Rest as needed / Sets.

Deadlift Warm Up

200m Ski Erg @easy 10 Suitcase KB-Deadlifts 10 Banded Good Mornings 10 Ring Rows 200m Ski Erg @moderate 10 Suitcase Deadlifts 10 Banded Good Mornings 10 Ring Rows 200m Ski Erg @hard

Deficit Deadlift

4 x 6 @ 60 %

Weighted Strict Pullup

6 x 3

Metcon ( Deadlifts, Rope Climbs, Double Under)

2-2-2-3 Intervalls 10 Deadlifts @82,5/62,5kg 2 Rope Climbs Max. Double Under Rest 1Minute between sets, except for the last Intervall. There you have 3min of working time. Score: All Double under combined.

Reverse Hypers

3 x 15

Bent Over DB Row

3 x 10

Olympic Lifting Warm-Up

3x 50m (25m Sled Push/25m Sled Pull @30-40kg) or 3min Cardio of Choice into: 2-3 Rounds of: 10 RIng Rows 10 American KBS @12kg 5 Box Jumps

Power Snatch Warm-Up #1

EMOM x 4: 1 Snatch Deadlift + 2 Hang Snatch High Pulls + 2 high hang Power Snatches Start light + increase through sets.

Power Snatch + Hang Power Snatch

6 x 2

Metcon (OHS, BBJO, T2B)

5 Sets of: 8 Overhead Squats @52,5/35kg 10 Burpee Box Jumps @60/50cm 12 Toes to Bar Rest 1 Min / Sets. Goal: Consistent Paces on the Overhead Squats & Burpee Box Jumps. Maximum of two sets on the t2b. Constant paces throughout all sets.

Mixed Conditioning #1 (Ski Erg, Bike Erg)

6 Sets of: 3:00 on / 1:00 off: Rounds 1, 3, 5: Cal Ski Erg Rounds 2, 4, 6: Cal Concept 2 Bike Erg Score: All Calories combined.

Warm-Up (Squat Clean)

3min Cardio of Choice or into: 2-3 Rounds of: 10 Banded Face Pulls @red band 10 Jumping Medball Squats 10 Barbell Upright Rows

Gymnastic Conditioning ( Pull-Ups)

EMOM x 12: Min 1: 8-12 Cal Ski Erg Min 2: 8-12 D-Ball Ground 2 Overhead @30/20kg Min 3: Max. kipping or Butterfly Pull-Ups Min 4: Rest Score: All Pull-Ups combined.

EMOM x 4: 1 Clean Deadlift + 1 High hang squat clean + 2 Drop Cleans @light + increasing weight every Round.

Squat Clean + Hang Squat Clean + Front Squat

6 x 2 @ 60, 62.5, 65, 67.5, 70, 72.5 %

Min 1: 12-16 Cal Row Min 2: 12-16 Wall Balls @9/6kg Min 3: 10-14 Cal Echo Bike Min 4: Rest Choose a number for every Movement and stick to it. Score: All Reps combined from every Movement for one total Round.

Sandbag Bear Hug Hold