4 Rounds for quality & reps: 45" on/15" off 1. V-up to tuck-up (Hollow body position) 2. Double KB/DB DL to box step up 2x20/2x12(12,5) kg 3. Wall balls 9/6 kg 4. Sandbag cleans 35-55/20 kg 5. (Strict) pull ups 6. Single leg banded hamstring curl 20" work/5" rest/20" work 1' rest between rounds

4 Rounds for time: 4 Turkish get ups, alternating 8 Single arm OH lunges, 8/leg 16 Single arm push presses, 8/arm 32 Air squats 1' rest between rounds Weights: KB: 24/16 kg DB: 22,5/15 kg Cash-out: "Bring Sally Up" - Plank to push up -

WOD As a 2-person team, complete AMRAP 22' of: 30 Squat clean thruster 50/35 kg 60 Push ups 90 DU/180 SU

1a. Weightlifting/Technique 3-position muscle snatch - High hang - Hang - Low hang EMOM 6' 1st: 30" Snatch pull 2nd: 30" Muscle snatch 35/20 kg *Both snatch pull & muscle snatch are performed from low hang position WOD EMOM 14' Odd: 6-12 Burpee box jumps 61/50 cm Even: 12-18 Alt. KB/DB Snatches Weight: KB 24/16 kg               DB 22,5/15 kg

Teams of 2 complete for time in a 8 min time cap: 40 burpee over bar 40 front squat 50/35kg 40 pull ups 2 min rest 8 min time cap: 40 sdlhp 50/35kg 40 hrpu 40 medball clean and box step up 9/6-4kg 2 min rest 8 min time cap: 40 ttb 40 power snatch 50/35kg 40 wall ball

Bench press 3-3-3 For time: cap 8' 21-15-9 Thruster 20/10kg G2OH Cash out: Tabata 20"on-10"off 1-hollow rock 10-5kg plate 2- v-ups 10-5kg

3 Rounds 40” ON / 20” OFF 1. Abmat sit ups 2. Glute bridge plate 20/10kg 3. Kb front rack lunges 2x20/2x12kg 4. Plank to push up 5. Down up hurdle hop 6. Sandbag hold 55-35/20kg 7. DB burpee 22.5/15kg 8. Air squat 9. Pull ups/ring row Rest 1' between rounds

12 min EMOM: Odd: 40” Practice DU/SU Even: 40” HRPU 7 min AMRAP: 10 Burpee Box Jump 60/50 cm 30 DU/SU 2 min rest 7 min AMRAP: 20 Push Press 40/25kg 10 HRPU

5 Rounds of 50" ON/OFF for max reps: 1. Deadlift 80/55kg 2. Box Jump 61/50cm 3. KB Swing 24/16kg

Squat Clean 3-3-3 Teams of 2 complete a 20 min AMRAP: 20 KB/DB Clean and Push Press KB 24/16 kg DB 25/12 kg 20 Push Up 20 Squat Clean 50/35 kg