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A. AMRAP 6:

6 Jumping Squats
6 Plank to Push-Up
12 Ab-Mat Sit-Ups

B. 4 Sets of(2:00min):

:15s DB Front Welt Raises
:15s DB Hercules Hold

C. Teams of 3, for time:

5x20m SB Carry AHAP(each)

Performed by the team as a relay.

D. EMOM 5:

5 Barbell Curls + 5 Barbell Nosebreakers

E. Skill: Tire Flips

A. 2 Sets of:

ME SB Squats(15+) + 20m Yoke Carry

Shoot for a BW SB.

B. 4 Rounds of :40s ON/:20s OFF(12:00min):

Noes-and-toes Handstand Hold
V-Ups
Pull-Ups/Inverted Rows

C. For time:

21-15-9

Air Squats
Push-Ups

Time Cap: 3:00min

„Linda“, for time:

10-9-8-7-6-5-4-3-2-1

Deadlift 1,5 BW
Bench Press 1,0 BW
Squat Clean 0,75 BW

Teams of 2, AMRAP 20:

A 200/150m Row + 15 Pull-Ups + 100m Run
B 200/150m Row + 15 Pull-Ups + 100m Run

For time:

Run 1 Mile
300 Burpees
Run 1 Mile

A. EMOM 14(7 Sets):

Even: 5 Sumo Deadlifts off blocks
Odd: 5 Ab Wheel Roll-Outs

B. For time:

10 SB Squats
20m Walking Lunges
10 SB Squats
20m Bear Crawl
10 SB Squats
20m Walking Lunges backward
10 SB Squats
20m Bear Crawl backward
10 SB Squats

1/2 BW Sandbag is recommended.

A. AMRAP 5:

10 Russian Twists(total)
10 Thrusters
10 GTO

Use a 5 or 10kg Bumper Plate for all movements.

B. 4 Rounds of(2:00min):

:15sec. SB Presses
:15sec. SB OH Hold

C. 2 Sets of:

20m Farmers Carry + 20m SB Carry AHAP

D. EMOM 5:

5/5 OA DB Rows + 5 SB Tosses

E. Line up Sandbags from light to heavy. Then use the following pattern to go up as far as you can, starting from light to heavy:

5 Burpees + 1 SB Clean

F. ET Yoga

„Grace“, for time:

30 GTO 60/40kg

A. Skill: Kipping TTB/K2E/Knee Raises

B. 2 Sets of:

ME Strict TTB + ME Kipping TTB + 20m Harnessed Bear Crawl

C. Rounds for time of:

30 Double Unders
20 KBS 24/16kg
10 Alternating Pistols(total)

A. EMOM 8(4 Sets):

Even: 5 Side Delt Raises + 5 Rare Delt Raises + 5 Bicep Curls
Odd: 5 Hurdle Jumps

B. For time:

10-9-8-7-6-5-4-3-2-1

SB Bench Press
SB Cleans

After each set perform a 20m SB Carry. A 2/3 BW Sandbag is recommended for the workout.

„Fran“, for time:

21-15-9

Thrusters 40/30kg
Pull-Ups

A. 5-4-3-2-1

(Weighted) Pull-Up
(Weighted) Ring Dip

If you don’t have a Pull-Up/Ring Dip yet perform 5x5 of the progression step given by your coach.

B. For time:

500m Row
50 WBS
400m Run
40 KB Thrusters 2x16/12kg

„Diane“, for time:

21-15-9

Deadlifts 100/70kg
HSPU