Workout Of The Day

I) ME Chin ups

II) 6-10 Standing Landmine BB Twist/s

20 Shuttel Runs
20 WBS

2:00 rest

AMRAP 8

3 Wall Walks
12 (Jumping) Lunges
12/15 cal Row

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

1 Sq. Snatches
+1 H. Sq. Snatch
+1 Snatch Balance

4 Snatch Pulls

50 Sit ups
40 BJO
30 DB Snatches
20 Burpees
10 Pull ups

TC: 9

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

I) 6-8 Bench Press

II) 6-8 Bent over Row (sup.)

I) ME Row
II) Rest

3-5 min Box Breathing

1-1-1-1-1-1

P. Clean & 1 P. Jerks

12 DDB Thruster (W: Medium)
12/15 cal Erg

TC: 8

1-2 min Preacher
1-2 min Dragon
1-2 min Couch Stretch

15m Sled Pull (Waterfall)
into 30m SB Carry

(mind. 1:30 rest)

TC: 17

4 RFT:

400/450/500m Row
6 RC
16 sync. Plate OH Lunges

TC: 17

1-2 min Cat/Cow
1-2 min sup Hang
1-2 min Toe Touch

I) 5 DL

II) 8-10 DDB/DKB Seesaw Press/s

21*15*9*15*21

T2B
H. P. Snatches (W: easy)

*=50 DU

TC: 15

1-2 min Calf Stretch
1-2 min Cobra
1-2 min Paket