Workout Of The Day

I) 8 Banded KBS
II) ME Chin ups
III) 6 rot. Med Ball Throw/s
IV) Rest

12/15 cal Erg
8 BBJO
4 P. Snatches (Scale up: Sq. Snatch) (W: heavyish)

1-2 min Cobra
1-2 min Banded Lat Stretch
1-2 min Pigeon

AMRAP 8

Sled Push Relay
into 6 Burpees

B starts with sled, wenn A is done with it and so on…

AMRAP 8

Sled Pull Relay
into 0:30 Plank

B starts with sled, wenn A is done with it and so on…

1, 2, 3, … Wall Walks
8 T2B

into

EMOM 6

I) ME Bike
II) ME SBOS

into

FT:

1000m run

5 min Boxbreathing

3 H. P. Snatches

3-5 OHS
2:00 rest

21 * 15 * 9 *

DKB FSQ (W: 10+)

*=100 DU

TC: 8

1-2 min Calf Stretch
1-2 min Frog
1-2 min Hang

I) 6 Bench Press @32X0
II) 8-12 Rower Leg Curls
III) 35 sec hollow hold
IV) Rest

Buy in: 500m Run

3 RFT:

15m SA OH w. Lunges/s
15 Push ups
15 Pull ups

Buy out: 500m Run

TC: 16

1-2 min Pec Stretch
1-2 min Bande HS Stretch
1-2 min Preacher

If you can do at least one strict Pull up:

EMOM 15

I) kipping/butterfly Pull ups*
II) kipping/butterfly Pull ups*
III) rest/easy Bike

*sustainable number

or

EMOM 15

I) 5 feet supported Pull ups/eccentric Pull up
II) 5 Beat Swing
III) rest/easy Bike

FT:

100 Partner WBS
800/1000/1200m Row
75 Partner WBS
800/1000/1200m Row
50 Partner WBS
800/1000/1200m Row
25 Partner WBS

TC: 18

3-5 min easy Erg

3 H. P. Cleans

5 BSQ
2:00 rest

1 set of:

20 BSQ @55-60% of Topset

12 * 9 * 6 *

Burpee Pull ups/BMU

*= 20 KB Plank Drag Through/15m HSW

TC: 8

1-2 min Banded FR Stretch
1-2 min Couch Stretch
1-2 min Hang