WOD's

MONDAY

18`
21-15-9
Box step over
DB deadlifts (2×20/12.5)

*2min rest*

6-9-12
Box jump step down
DB angel press (20/12.5)

8`
2 sets
45 sec max reps v-ups or tuck ups
8-12 L-sit up an downs

15`
Hip/Back mobility coach choice

TUESDAY

10`
4 sets
3 hang muscle snatch

10`
5 sets
2 power snatch (TNG)

10`
3 sets
3 halting snatch deadlift

10`
2 rounds
12 single leg glute bridge /side
20 dead bugs
MAX reps pull ups or ring rows

WEDNESDAY

Circle coach choice⭕️

THURSDAY

20-25`
TTB strength/technik coach choice

17`
Option A:
5 rounds
10 BB thrusters (43/30)
10 barfaceing burpees

Option B:
5 rounds
7 BB thrusters (43/30)
7 barfaceing burpees

FRIDAY

10`
2 sets
9 split stance SA row press /side

12`
2 Superset
10 6inch KB chest press /side
8 push ups

Option A:
AMRAP 20`
3-6-9-12-15-18-21-23...
DB hang power clean (22.5/15)
HSPU
12-12-12-12-12...
Sit ups

Option B:
AMRAP 20`
3-6-9-12-15-18-21-23...
DB hang power clean (17.5/10)
Pike push up or DB z-press
12-12-12-12-12...
Sit ups

SATURDAY

10`
3 sets
8 BB RDL

10`
3 sets
8 BB hip thrust

10`
3 sets
10 BB bench press

14`
3 supersets
7 BB skull crusher
Max reps diamont push ups

17`
21-15-9
Calories AB
36m KB front rack walking lunges
Up and downs

Option A: 2×16/12
Option B: 2×12/8

SUNDAY

Team of 2

Option A:
12 rope climbes
400m partner run
80 BB thrusters (43/30)
800m partner run
80 front squat (43/30)
1600m partner run
12 rope climbe

Option B:
20 strict pull ups (40 ring rows)
1000/800m partner bike erg
60 BB thrusters (35/25)
2000/1600m partner bike erg
60 BB front squat (35/25)
4000/3200m bike erg
20 strict pull ups (40 ring rows)