WOD

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

alt shoulder taps in push up pos

strength (15min)

work up to a heavy cluster

metcon (15min)

benchmark"Marco"

3 rounds

for time

21 pull ups

15 handstand push ups

9 thruster 60/43

scale jumping pull ups, ring rows, elevated hspu, hand release push ups, 40/30

warm up (8min)

200m run

3 sets

45sec on/15sec off

row/bike/ski

instep stretch + rotaiton/lateral squat stretch/down dog & seal

prehab (5min)

2 sets

30sec on/10sec off

side plank hold left side

side plank hold right side

marching plank

conditioning (80min)

every 5min x 16

a) 500 run

20 wall balls 9/6

b) 700/550m row

10 double db box step overs 22,5/15

c) 1800/1400m bike

10 burpees on plate

d) 700/550m ski

10 plate turkish sit ups @ahap

warm up (6min)

2 sets

45sec on/15sec off

bike/skisumo squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

tuck sit hang

metcon (42min)

teams of two

amrap 20min

12/9cal bike

6 frontsquats 50/35

6 push ups

4 double db box step overs 22,5/15

6 burpees over bar

2min rest

amrap 20min

12/9cal ski

6 shoulder to overhead 50/35

6 pull ups

4 wall walks

12 sit ups

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/lateral squat stretch/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

medball plank

medball twist

metcon (35min)

benchmark

"Morrison"

for time

50-40-30-20-10 reps

wall balls 9/6

box jumps 60/50

swings 24/16

scale 20/12

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pauss in bottom

hollow hold

strength (18min)

backsquat

5 sets

3 reps @70%

rep 1 @4 sec pause in bottom /

rep 2+3 no pause

2min rest b/w sets

metcon (13min)

Deutschland ShowdownQualifier 24.3

for time

RX

5 rounds

10 power cleans 60/40

6 frontrack lunges 60/40

8 burpees over bar

32 double unders

Advanced

5 rounds

10 power cleans 50/35

6 frontrack lunges 50/35

8 burpees over bar

32 double unders

Regular

5 rounds

10 power cleans 40/30

6 frontrack lunges 40/30

8 burpees over bar

32 double unders

scaled

5 rounds

10 power cleans 30/25

6 frontrack lunges 30/25

8 burpees over bar

64 single unders

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/handwalk + push ups/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

tuck sit hang

strength/gymnastic (20min)

every 3min x 5

3 strict mixed grip pull ups

3 nose to wall handstand push ups

3 strict mixed grip pull ups

3 strict hanstand push ups

scale3 banded/seated mixed grip pull ups

3 hand release push ups

3 banded/seated mixed grip pull ups

3 box supported handstand push ups

metcon (25min)

for time

5000m row

warm up (6min)

3 sets

45sec on/15sec off

ski

instep stretch + rotation/down dog & seal/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

kettlebell twist

strength (20min)

deadlift

3 sets

4 reps @78%

2min rest b/w sets

3 sets

3 reps @83%

2min rest b/w sets

2 sets

2 reps @88%

2min rest b/w sets

metcon (18min)

4 rounds

for total reps

3min on/3min off

10 shuttle runs (2x7m)

10 kettlebell high pulls 32/24

20 sit ups

max cal ski in remaining time

scale 20/12

warm up (6min)

3 sets

45sec on/15sec off

down ups

down dog & seal/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

tuck sit hang

strength (15min)

shoulder press

4 sets

1-1-1-1 reps @93% of 1RM

10sec rest b/w reps

2min rest b/w sets

metcon (16min)

12 rounds

for time

4 double db hang power clean & jerks 22,5/15

6 burpees over db´s

8 toes to bar

scale 15/10, knee raises

warm up
200m run

into

3 sets

45sec on/15 sec off

row/ski/bike

instep stretch+rotation/lateral squat stretch/handwalk+push up

‍prehab
3 sets

30sec on/10 sec off

tuck sit hang

tuck ups

‍conditioning (84min)
e7mom x 12

a) 1x cindy

500/400m row

1x cindy

b) 10 atl db snatches 22,5/15


20 sit ups

1400/1000m bike

20 sit ups


10 alt db snatches 22,5/15

c) 5 wall walks

500/400m ski

5 wall walks

d) 200m run

12 double db burpees 22,5/15

200m run

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

plank hold

metcon (40min)

teams of two

for time

80 power snatches 40/30

80 overhead lunges 40/30

80 burpees over bar

80 sit ups

60 overhead lunges 40/30

60 burpees over bar

60 sit ups

60 power snatches 40/30

40 burpees over bar

40 sit ups

40 power snatches 40/30

40 overhead lunges 40/30

20 sit ups20 power snatches 40/30

20 overhead lunges 40/30

20 burpees over bar

scale 30/20, frontrack lunges

warm up (6min)

3 sets

45sec on/15sec off

row

sumo squat stretch/instsep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

strength (20min)

every 3min x 5

3 deadlifts @78%

12 banded glute bridge

metcon (10min)

amrap 10min

20/15cal row

8 thruster 50/35

scale 30/20

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

double db side bends

strength (20min)

every 2min x 7

3 push press @78%

metcon (18min)

8 rounds

for time

6 double db burpee box step overs 22,5/15

12 toes to bar

scale 15/10, knee raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell good mornings @unloaded bar

strenght (13min)

work up to a heavy power clean within 10min

into

amrap 3min

max power cleans @90%

metcon (15min)

benchmark

"Diane"

21-15-9 reps

for time

deadlifts 100/70

handstand push ups

scale 60/40, elevated hspu, box supported hspu

warm up (6min)

2 sets

45sec on/15sec off

step ups

down ups

samson stretch/lat stretch

prehab (4min)

tabata hollow hold/arch hold

strength/gymnastic (18min)

skill BMU

back off set

emom x 8

1-3 bar muscle ups

metcon (20min

)for time

60 box jumps 60/50

60 pull ups

60 alt lunges

40 box jumps 60/50

40 pull ups

40 alt lunges

20 box jumps 60/50

20 pull ups

20 alt lunges

rx+ weighted vest

scale jumping pull ups, ring rows

warm up (6min)

3 sets

45sec on/15sec off

bike

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

barbell turkish sit ups

strength (20min)

pause frontsquats

every 90sec x 10

1 pause frontsquat @80%

*5sec pause in bottom

metcon (12min)

90sec on/90sec off

4 rounds

for max reps

12/9cal bike

6 burpees over bar

max overhead squats 40/30

scale 30/20, frontsquats

warm up

‍200m run

into

3 sets

45sec on/15sec off

bike/row/ski

lateral squat stretch/handwalk/instep stretch+rotation

‍prehab

‍3 sets

30sec on/10sec off

top of push up hold

tuck ups

‍conditioning (72 min)

‍every 12min x 6

1)500/400m row

400m run

500/400m ski

20 burpee box jumps

2)400m run

1000/800m bike

500/400m row

30 x complex* 2 alt lunges + 1 airsquat

warm up (4min)

2 sets

45sec on/15sec off

bike/ski

instep stretch + rotation/down dog & seal

prehab (4min)

tabata hollow hold/arch hold

metcon (36min)

teams of two

for total reps

amrap 6min

max cal bike/ski

1min rest

amrap 12min

8 deadllifts 100/70

8 burpees over bar

8 pull ups

1min rest

amrap 6min

max cal ski/bike

1min rest

amrap 12min

8 double db box step overs 22,5/15

4 wall walks

8 double db shoulder to overhead 22,5/15

scale 70/45, jumping pull ups, ring rows, 15/10

warm up (6min)

200m run

into

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (20min)

work up to a heavy complex

power snatch + hang power snatch

back off set

every 2min x 3

3 snatch high pulls @100% of 1rm snatch

metcon (12min)

4 rounds

for time

200m run

10 double db hang power snatches 22,5/15

10 box jump overs 60/50

scale 15/10

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

sumo squat stretch/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

hollow hold

strength (20min)

work up to a heavy backsquat

metcon (10min)

amrap 10min

40 double unders

10 thruster 35/25

scale single unders (x2), 25/15

warm up (6min)

3 sets

45sec on/15sec off

row

samson stretch/down dog & seal/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

rower pike ups

strength/functional (15min)

3 sets

16 alt single leg kb rom deadlifts @ahap

8/8 kb windmill @ahap

16 kb glute bridge @ahap

16 kb twist @ahap

metcon (20min)

for time

2000/1600m row

50 swings 24/16

50 toes toes to bar

1000/800m row

25 swings 24/16

25 toes to bar

scale 20/12, knee raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

top of press hold @unloaded bar

top of push up hold

strength (20min)

work up to a heavy push press

back off set

every 75sec x 5

1 pause push press + 1 push press @75%

metcon (12min)

21-15-9 reps

for time

hang power cleans 50/35

handstand push ups

*50 sit ups b/w sets

scale hand release push ups

warm up (6min)

2 sets

step ups

down ups

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

hollow holdarch hold

skill (10min)

pull ups

metcon

Fitnessbundesliega 24.3

emom x 16

1. burpee box jump overs 60/50

2. wall balls 9/6

3. *gymnastic movement

4. rest

*1.&2. pull ups

3. chest to bar pull ups

4. bar muscle ups

scale

1.&2. ring rows

3. jumping/banded pull ups

4. burpee pull ups/burpee to target

warm up (6min)

200m run

into

2 sets

45sec on/15sec off

down upsinstep stretch + rotation/twisted cross

prehab (5min)

3 sets30sec on/10sec off

barbell good mornings @unloaded bar

barbell roll outs

strength (20min)

every 3min x 5

1.-3. 10 deadlift @60%

4.-5. 5 deadlift @80%

metcon (15min)

5 rounds for time

200m run

10 shoulder to overhead 60/45

10 toes to bar

scale 45/30, knee raises

warm up (6min)

3 sets

45sec on/15sec off

bike

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

db pass through

strength (25min)

frontsquats

3 rounds

YGIG

2min on/2min off

20/15cal bike

max frontsquats @50% of 1rm

3min rest

emom x 5

2 reps @83%

metcon (8min)

teams of two

amrap 8min

max cal bike

*every 2min

10 synch single arm db devils press 22,5/15(start with devils press)

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/twisted cross/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

tuck sit hang

strength/metcon

for total reps

2 rounds

2min on/1min off

1. sled push 130/90

2. ghd sit ups

3. sandbag bear hug carry 70/45

4. strict pull ups

5. öppen bar farmers carry 100/70

6. wall walks

7. double db box step ups 22,5/15

scale less weight, sit ups, banded pull ups

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength/metcon (30min)

Fitnessbundesliga 24.2

with a running clock of 11min

0:00-08:00min

for max weight

complex

2 cleans + 2 shoulder to overhead

complex

1 deadlift + 1 hang clean + 3 frontsquats

08:00-11:00min

max clean & jerks 60/40

scale 45/30

warm up

‍200m run

into

3 sets

45sec on/15sec off

bike/row/ski

sumo squat stretch/handwalk+push up/instep stretch+rotation

‍prehab

‍tabata hollow hold/arch hold

‍conditioning
amrap 15min

1000/800m row

50 burpees

max distance row in remaining time

2min rest

amrap 15min

1000/800m ski

100 sit ups

max distance ski in remaining time

2min rest

amrap 15min

2000/1600m bike

50 double db box step ups 15/10

max distance bike in remaining time

2min rest

amrap 15min

800m run

200m farmers carry 32/24

max distance run

warm up (6min)

3 sets

45sec on/15sec off

bike

sumo squat stretch/lateral squat stretch/handwalk

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

double db side bends

strength (18min)

work up to a heavy complex

snatch balance + overhead squat

back off set

every 90sec x 5

1 snatch balance + 3 overhead squats @70%

metcon (16min)

4 rounds

for total reps

2min on/2min off

25/17cal bike

max double db frontsquats in remaining time 22,5/15

scale 15/10

warm up (6min)

3 sets

45sec on/15sec off

step ups

handwalk + push ups/twisted cross/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

plank hold

strength (20min)

work up to a heavy bench press

back off set

e2mom x 5

6 reps @74%

metcon (10min)

amrap 10min

8 box jump overs 60/50

8 shoulder to overhead 50/35

16 sit ups

scale 40/30

warm up (6min)

200m run

into

2 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

nose to wall handstand hold

strength (18min)

emom x 12

1. 2 deadlifts @85%

2. 4-6 strict handstand push ups

scale elevated strict hspu, box supported hspu, pike push ups

metcon (16min)

5 rounds

for time

200m run

15 swings 32/24

10 burpees over kb

scale 20/12

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db pass through

strength/skill

toes to barbeat swings

dynamic beat swings

straigth leg raises

alt single leg toes to bar

back off set

emom x 5

2 beat swings + 1 straigth leg raise + 2 alt single leg toes to bar + 1 toes to bar + 1 straigth leg raise

metcon (20min)

Fitnessbundesliga24.1

10 rounds

for time

15/12cal row

8 alt db snatches 22,5/15

6 toes to barscale 15/10,

knee raises

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

tuck sit hang

strength (15min)

backsquats

every 2min x 6

3 reps @83%

metcon (20min)

amrap 20min

12 power cleans 60/45

8 shouilder to overhead 60/45

20 double unders

2 pull over 2 wall walks

scale 45/30, strict pull ups, banded pull ups

warm up

200m run

into

3 sets

45sec on/15sec off

row/ski/bike

samson stretch/lateral squat stretch/handwalk+push up

prehab

3 sets

30sec on/10sec off

hollow hold

alt. single leg v-ups

conditioning

80/60-60/45-40/30 cal row

200m run b/w sets

50 box jump overs 60/50

80/60-60/45-40/30 cal ski

200m run b/w sets

50 sit ups

80/60-60/45-40/30 cal bike

200m run b/w sets

50 burpees

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/dynamic bridge

prehab (4min)

tabata

plank ups

arch hold

metcon (38min)

amrap 14min

80/60cal row

60 shoulder to overhead 40/30

60 toes to bar

max burpees over bar in remaining time

2min rest

amrap 12min

60/45cal row

40 shoulder to overhead 50/35

40 pull ups

max burpees over bar in remaining time

2min rest

amrap 8min

40/30cal row

20 shoulder to overhead 60/45

10 bar muscle ups

max burpees over bar in remaining time

scale less weight, knee raises, ring rows, jumping pull ups, burpee pull ups

warm up (6min)

3 sets

45sec on/15sec off

bike/ski

handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

plate hollow hold

plate pass through

strength (15min)

every 3min x 5

4 seated shoulder press @72% of 1rm shoulder press

8 plate turkish sit ups @ahap

10 lu raises @ahap

metcon (14min)

amrap 6min

9/7cal bike

6 alt double db suitecase lunges 22,5/15

2min rest

amrap 6min

9/7cal ski

6 double db devils press 22,5/15

scale 15/10

warm up (6min)

200m run

into

2 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal

prehab (4min)

tabata

hollow hold/arch hold

strength/gymnastic

skill: pull ups

beat swings

dynamic beat swings

beat swing + 1/2 pull up

pause kipping pull up/jumping pause kipping pull up

back off set

every 75sec x 8

complex 2 beat swings + 1/2 kipping pull up + 2 pull ups + 1 chest to bar pull up

metcon (18min)

for time

600m run

60 wall balls 9/6

60 sit ups

400m run

40 wall balls 9/6

40 sit ups

200m run

20 wall balls 9/6

20 sit ups

scale 6/4

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

top of ring support hold

barbell turkish sit ups

trength (18min)

work up to a heavy squat clean

metcon (12min)

benchmark

"Elizabeth"

for time

21-15-9 reps

cleans 60/43

ring dips

scale box supported dips, parallette dips, push ups, 40/30

warm up (6min)

3 sets

45sec on/15sec off

row

sumo squat stretch/down dog & seal/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

wall squats with 3sec pause in bottom

strength (20min)

frontsquat

work up to a heavy single

back off set

1min on/2min off

max reps @70%

max reps @50 %

metcon (12min)

4 rounds

for total reps

2min on/1min off

30/20cal row

max toes to bar in remaining time

scale knee raises

warm up (6min)

2 sets

45sec on/15sec off

step ups

down ups

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

teams of two

kb side bends tuck sit hang

strength/functional (18min)

teams of two

3 sets

20m filly carry right side @ahap

20m filly carry left side @ahap

10 bent over row right side @ahap

10 bent over row left side @ahap

10 strict handstand push ups

30sec l-sit hang

metcon (15min)

6 rounds

for time

10 double kb swings 24/16

10 double kb shoulder to overhead 24/16

10 burpee box jump overs 60/50

scale 16/8

warm up
3 sets

row/bike/ski

instep stretch+rotation/handwalk+push up/lateral squat stretch

‍prehab
2 sets

30sec on/10sec off

hollow hold

rower pike ups

tuck ups

‍conditioning

‍3000/2400m row

*every 2min

10 box jumps

4min rest

6000/4800m bike

*every 2min

8 burpees

4min rest

3000/2400m ski

*every 2min

10 sit up

warm up (6min)

200m run

into

2 sets

45sec on/15sec off

row/ski

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

medball twist

tuck sit hang

metcon (30min)

for time

1000/800m row

100 thruster 40/30

1000/800m ski

100 sumo deadlift high pulls 40/30

1000m run

100 burpees over bar

scale 30/20

warm up (6min)

3 sets

45sec on/15sec off

ski

down dog & seal/twisted cross/handwalk + push up

prehab (4min

)tabata

hollow hold

top of push up hold

strength/gymnastic (18min)

skill: handstand push ups

push ups

pike push up

sbox supported handstand push ups

nose to wall handstand push up

kick up

neg handstand push ups

floor assistant kipp drill

elevated handstand push up

back off set

emom x 8

1. 5-10

hspu

2. 10 plate pass through

metcon (16min)

for total reps

4 rounds

2min on/2min off

10 shoulder to overhead 60/45

max cal ski in remaining time

scale 40/30

warm up (6min)

3 sets

45ec on/15sec off

rope jumps

sumo squat stretch/down dog & seal/hip stretch

prehab (5min)

3 sets

30sec on/10sec off

medball plank

wall squats

strength (20min)

work up to a 2rm backsquat

back off set

every 90sec x 5

2 reps @85%

metcon (12min)

10 rounds

for time

12 wall balls 9/6

24 double unders

scale 6/4, single unders (x2)

warm up (6min)

3 sets

row

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

double db side bends

strength (20min)

work up to a heavy shoulder press

back off set

emom x 5

2 shoulder press with 3sec down @77% of 1rm

metcon (15min)

5 rounds

for total reps 45sec on/15sec off

double db bench press 22,5/15

row (cal)

double db box step ups 22,5/15

scale 15/10

warm up (6min)

3 sets

45sec on/15sec off

step ups

samson stretch/instep strech + rotation/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

tuck sit hang

metcon (30min)

benchmark "ROY"

5 rounds

for time

15 deadlifts 100/70

20 box jumps 60/50

25 pull ups

scale 60/40, jumping pull ups, ring rows

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec

barbell turkish sit ups

tuck sit hang

strength (14min)

work up to a heavy complex

power snatch + hang squat snatch

metcon (15min)

snatch under fatique

amrap 7min

7 a-jumps

7 hang power snatches 40/30

7 handstand push ups

2min rest

amrap 7min

7 burpees over bar

7 overhead squats 40/30

7 toes to bar

scale 30/20, hand release push ups, knee raises

warm up
3 sets

45sec on/15sec off

row/bike/ski

lateral squat stretch/handwalk+push up/instep stretch+rotation

‍prehab
3 sets

30sec on/10sec off

plank hold

tuck ups

‍conditioning (60min)
for time

50 burpees 2000/1600m row

3min rest

75 box jumps 60/50

4000/3200m bike

3min rest

50 wall balls 9/6

2000/1600m ski

‍

warm up

3 sets
45sec on/15sec off


bike/ski/step ups
instep stretch + rotation/down dog & seal/twisted cross


prehab


3 sets


30sec on/10sec off

db hollow hold


db pass through

metcon

teams of two


for total reps


YGIG


amrap 14min 


12/9cal bike

8 double db box step overs 22,5/15


8 double db shoulder to overhead 22,5/15


2min rest


amrap 14min

12/9cal ski


6 double db devils press 22,5/15


12 db sit ups 22,5/15


scale 15/10

warm up (5min)

200m run

into

2 sets

45sec on/15sec off

step ups

sumo squat stretch/instep stretch + rotation

prehab (5min)

tabata hollow hold

arch holdmetcon (35min)

benchmark

"Whitten"

5 rounds

22 swings 32/24

22 box jumps @60/50

400m run

22 burpees

22 wall balls 9/6

scale 20/12, 6/4

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/samson stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

strength (18min)

deadlift

every 2min x 6

4 reps @80% of 4rm

metcon (12min)

for time

40/30cal row

20 power snatches 40/30

20 burpees over bar

20/15cal row

10 power snatches 60/45

10 burpees over bar

scale 30/20, 40/30

warm up (6min)

3 sets

45sec on/15sec off

ski

instep stretch + rotation/twisted cross/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

plate hollow hold

strength/gymnastic (15min

)every 3min x 5

12/9cal ski

6 plate turkish sit ups

2 pullover

6 pull ups

scale strict pull ups, jumping pullover, jumping pull ups, banded pull ups

metcon (14min)

for time

8-16-32-16-8 reps

thruster 40/30

toes to bar

scale 30/20, straight leg raises, knee raises

warm up (6min)

200m run

2 sets

45sec on/15sec off

down ups handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell roll outs

strength (18min)

work up to a heavy complex 1 push press + 2 push jerks

back off set

for max reps @75% of max complex

1min on/1min off

1. max push press

2. max push jerks

metcon (12min)

4 rounds

for time

200m run

20 single arm db hang power clean & jerk 22,5/15

10 handstand push ups

scale 15/10, elevated hspu, box supported hspu, hand release push ups

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/sumo squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

kb bottom of squat hold

kb pass through

strength (20min)

frontsquats

every 90sec x 10

1. 3 reps @75%

2. 2 reps @78%

3. 3 reps @76%

4. 2 reps @80%

5. 3 reps @78%

6. 1 rep @85%

7. 2 reps @83%

8. 1 rep @88%

9. 2 reps @85%

10. 1 rep @92%

metcon (10min)

amrap 10min

2 wall walks

8 kb high pulls 32/24

8 kb goblet squats 32/24

28 double unders20/12, single unders (x2)

warm up

‍200m run

into

45sec on/15sec off

bike/ski/row

instep stretch +rotation/sumo squat stretch/handwalk+piush up

‍prehab

‍3 sets

30sec on/10sec off

hollow hold

mountain climbers

‍conditioning
200-400-800-400-200m run

12 double db box step overs 22,5/15 b/w sets

3min rest

250-500-1000-500-250m row

12 burpees over erg b/w sets

3min rest

500-1000-2000-1000-500m bike

6 wall walks b/w sets

3min rest

250-500-1000-500-250m ski

20 medball sit ups 9/6

warm up (8min)

200m run

into2 sets

45sec on/15sec off

jumping jacks

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

medball plank

kb twist

metcon (35min)

for time

in teams of two for time

buy in 200m run

*one ahtlete with kb

one ahtlete with medball

5 rounds

20 pull ups

30 push ups

40 swings 24/16

50 wall balls 9/6

60 sit ups

cash out 200m run

*one ahtlete with kb

one ahtlete with medball

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/handwalk

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db pass throuhg

strength (20min)

backsquats

emom x 4

3 rep @83%1min rest

emom x 4

2 reps @85%

1min rest

emom x 4

1 rep @90%

metcon (15min)

for time

50-35-20 reps

alt db snatches 22,5/15

alt single arm db overhead lunges 22,5/15

30 toes to bar b/w sets

scale 15/10, frontrack lunges, lunges, knee raises

warm up (6min)

3 sets

45sec on/15sec off

ski

handwalk + push ups/twisted cross/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

hollow hold

strength/metcon (20min)

*work under fatique

push jerk

every 2:30min x 2

9/7cal ski

5 burpees

4 push jerk @70%

every 2:30min x 2

9/7cal ski

5 burpees

3 push jerk @73%

every 2:30min x 2

9/7cal ski

5 burpees

2 push jerk @78%

every 2:30min x 2

9/7cal ski

5 burpees

1 push jerk @82%

accessory (8min)

emom x 810 weighted sit ups @ahap

‍

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/handwalk + push ups/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

tuck sit hang

strength (16min)

deadlift work up to a heavy 4rm (TNG)

metcon (12min)

amrap 12min

12 box jumps 60/50

8 hang power cleans 60/45

4 bar muscle ups

scale 40/30, jumping bar muscle ups, chest to bar pull ups, burpee pull ups

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

handwalk + push up/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

kb hollow hold

reverse snow angels

strength/skill handstand walk

2 wall walks

10 alt nose to wall shoulder taps

10 alt backfacing shoulder taps

5min practice on the floor (with a partner)

back off set

emom x 10

1. 10-16 alt plate walks

2. 20m double kb overhead carry @ahap

metcon (20min)

10 rounds

24 double unders

12 kipping handstand push ups

8 swings 32/24

scale single unders (x2), elevated handstand push ups, hand release push ups, 20/12

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

tuck sit hang

strength (12min)

work up to a heavy cluster

metcon (12min)

benchmark "Jacky"

for time

1000m row

50 thruster 20/15

30 pull ups

scale jumping pull ups, ring rows

warm up (8min)

200m run

3 sets

bike/ski/row

instep stretch + rotation/twistetd cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

hollow hold

side plank raises/side

‍conditioning (60min)
for time

2000-1600-1200-800-400m bike

20 burpees after each set

2min rest

1000-800-600-400-200m row

20 box jumps after each set

2min rest

800-600-400-200-100m run

1 round of "Cindy" after each set

*5 pull ups

10 push ups

15 squats

warm up (6min)
200m run
into
2 rounds
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push ups
prehab (4min)
tabata
plank hold
arch hold
teams of two
metcon (30min)
for time
in teams of two
21-15-9 reps
patner deadlifts 120/90
toes to bar (YGIG)
synch burpees
into
400m run
into
100 single arm kb overhead lunges 24/16
100 hand release push ups
*every 2min
20 jumps over bar (only one athlete)
scale 90/60, knee raises, frontrack lunges, kneeling hand release push ups

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
wall squats with 2sec pause in bottom
db pass through
strength (20min)
work up to a heavy complex
power clean + hang power clean + hang squat clean
back off set (8min)
for quality @75%
21 power cleans
15 hang power cleans
9 hang squat cleans
metcon (12min)
emom x 12
1. 40 double unders
2. 6 single arm db devils press 25/17,5
3. 20 a-jumps
4. 8 alt single arm db snuster 25/17,5
scale single unders (x2), practice double unders, 15/10

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/gymnastic (10min)
skill pistol squats
metcon (30min)
for max reps
5 rounds
3min on/3min off
12/9cal ski
4 wall walks
8 nose to wall handstand push ups
12 toes to bar
max alt pistol squats
scale box supported hspu, straigth leg raises, knee raises, feet supported pistol squats, box supported pistol squats

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
medball twist
strength (20min)
every 2:30min x 6
3 frontsquats @83%
6 double db step ups 22,5/15
metcon (15min)
4 rounds
for time
20 wall balls 9/6
20 box jumps 60/50
20 swings 24/16
20 sit ups
scale 6/4, 20/12

warm up (8min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
metcon (23min)
benchmark
"Harper"
amrap 23min
9 chest to bar pull ups
15 power cleans 60/45
21 squats
400m run with a plate 20/15
scale pull ups, jumping pull ups, ring rows, 40/30

warm up (6min)
2 sets
45sec on/15sec off
row
ski
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (15min)
work up to a heavy 3rm benchpress
metcon (18min)
2 sets
for total reps
amrap 3min
10 push jerk 50/35
10 burpees over bar
max cal bike in remaining time
90sec res
amrap 3min
6 sumo deadlift high pulls 50/35
12 toes to bar
max cal row in remaining time
90sec rest
scale 40/30, knee raises

rx+ 60/45

warm up

‍200m run

into

3 sets

45sec on/15sec off

bike/row/ski

sumo squat stretch/handwalk+push up/instep stretch+rotation

‍prehab

‍3 sets

30sec on/10sec off

plank ups

tuck sit hang

‍conditioning

‍e5mom x12

1. 400m run

30 squats

2. 2000/1400m bike

20 hand release push ups

3. 800/600m row

20 sit ups

4. 800/600m ski

12 burpees on erg

warm up (6min)
2 sets
row
step ups
instep stretch + rotation/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon (36min)
teams of 3
for max distance and reps
amrap 36min
max distance row
armap
for max reps
6 double db devils press 22,5/15
12 alt double db frontrack lunges 22,5/15
18 box jump overs 60/50
24 pull ups
*switch every 3min
scale 15/10, jumping pull ups, ring rows

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/hand walk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
arch hold
strength (17min)
e2mom x 6
4 push jerks @80%
metcon (15min)
for max reps
5 rounds
2min on/1min off
6 deadlifts 50/35
5 hang power cleans 50/35
4 frontsquats
3 shoulder to overhead 50/35
max wall walks
rx+ 60/45
scale 40/30

warm up (6min)
3 sets
45sec on/15sec off
bike/ski
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
single arm db turkish sit ups
db bottom of squat hold
strength (18min)
4 sets
6/6 db bulgarian split squats @ahap
6/6 bench supported single leg RDL @ahap
60sec plate wall sit @ahap
rest as needed
metcon (16min)
emom x 16
1. 12/9cal ski
2. 8 double db box step overs 22,5/15
3. 12/9cal bike
4. 12 toes to bar
scale 15/10, knee raises

warm up (6min)
dynamic warm up
prehab (5min9
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (15min)
work up to a heavy
power snatch
metcon (10min)
benchmark
"Isabele"
for time
30 power snatches 61/43
scale 43/25

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/gymnastic (15min)
10-8-6-4-2 reps
strict handstand push ups
strict pull ups
*20 plate turkish sit ups b/w sets
metcon (20min)
for time
800m run
2000/1600m row
60 burpee box jump overs 60/50

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
db top of push up hold
strength (20min)
backsquat
5-3-1-5-3-1 reps @climbing
start @77% and increase the weight in the second wave
metcon (12min)
amrap 7min
20 wall balls 9/6
20 sit ups
1min rest
amrap 7min
20 double db hang power snatches 22,5/15
20 double db push ups
scale 6/4, 15/10, kneeling push ups

warm up

‍200m run

into

3 sets

45sec on/15sec off

bike/row

sumo squat stretch/handwalk+push up

‍prehab
3 sets

30sec on/10sec off

plank ups

hollow hold

‍conditioning

‍e6mom x 9

a) 800m run

b) 50/40cal row

5 navy seal burpees

c) 40/30cal bike

20 double squat a-jumps

warm up
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/down dog & seal
prehab (4min)
2 rounds
30sec on/10sec off
teams of two
tuck sit hang
barbell turkish sit ups
strength
metcon (30min)
teams of two
for time
buy in
400m kb farmers carry @24/16
into
100 hang power snatches 40/30
100 box jump overs 60/50
100 overhead squats 40/30
100 pull ups
cash out
400m kb farmers carry @24/16
scale 30/20, 20/12, frontsquats, squats, riong rows, jumping pull ups

warm up (6min)
3 sets
45sec on/15sec off
jump rope
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
kb twist
strength (20min)
deadlift
4-3-2-4-3-2 reps @climbing
*start @72% of 1rm deadlift
rest as needed b/w sets
metcon (16min)
3 rounds
for time
80 double unders
40 swings 24/16
40 sit ups
scale single unders (x2), 20/12

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
bottom of push ups hold
metcon (20min)
benchmark
"The Chief"
5 rounds
for total reps
amrap 3min
3 power cleans 60/45
6 push ups
9 squats
1min rest
scale 40/30, kneeling push ups

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (18min)
work up to a heavy push press
back off set
every 30sec x 10
1 push press @75%
metcon (18min)
3 rounds
for time
40/30cal row
20 toes to bar
20 box jumps 60/50
20 handstand push ups
scale knee raises, box supported hspu

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
plank hold
strength (16min)
work up to a 1rm frontsquat
metcon (20min)
for time
20-18-16-14-12-10-8-6-4-2 reps
alt frontrack lunges 40/30
burpees over bar
scale 30/20

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
kb twist
strength (14min)
work up to a heavy turkish get up
back off set
10 alt turkish get ups @70%
metcon (20min)
for total reps
5 rounds
2min on/2min off
12 alt db snatches 22,5/15
12 pull ups
max cal ski in remaining time
scale 15/10, jumping pull ups, ring rows

warm up
200m run

into

3sets

row/bike/ski

lateral squat stretch/down dog&seal/instep stretch+rotation

‍prehab
2 sets

30sec on/10sec off

medball hollow hold

tuck sit hang

plank hold

arch hold

‍conditioning (60min)

‍e5mom x 12

a)250/200m row

15 burpees over erg

250/200m row

b)200m run

15 box jumps 60/50

200m run

c)500/400m bike

10 toes to bar

500/400m bike

10 hand release push ups

d)250/200m ski

20 wall ball sit ups 9/6

250/200m ski

warm up (6min)
2 sets
45sec on/15sec off
row
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
tabata
hollow hold/arch hold
STEFFEN B-Day
metcon (42min)
teams of two
amrap 42min
42/32cal row
21 double db hang power snatches 22,5/15
42 toes to bar
21 double db thruster 22,5/15
42 burpees
scale knee raises, 15/10

warm up (6min)
200m run
into
2 rounds
45sec on/15sec off
down ups
lateral squat stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
metcon (30min)
benchmark
"Daniel"
for time
50 pull ups
400m run
21 thruster 40/30
800m run
21 thruster 40/30
400m run
50 pull ups
scale jumping pull ups, ring rows, 30/20

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
double db side bends
strength (20min)
benchpress
every 3min x 5
5 benchpress @78% HEAVY
5/5 single arm db bent row
metcon (15min)
5 rounds
for time
4 strict nose to wall handstand push ups
6 douible db devils press 22,5/15
12 box jump overs 60/50
scale elevated hspu, box supported hspu, 15/10

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/lateral squat stretch
prehab (5min)
3 sets
30sec on/10aec off
wall squats with 2sec pause in bottom
kb pass through
strength (18in)
overhead squat
work up to a heavy overhead squat
back off set
every75sec x 6
1 rep @78%
metcon (16min)
for total reps
3 rounds
alt b/w a & b
2min on/1min off
a) 12/9cal ski
max sandbag over shoulder 70/45
b) 12/9cal bike
alt kb goblet lunges 32/24
scale 45/30, 20/12

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
strength/skill (10min)
rope climbs
metcon (24min)
3 rounds
40sec on/20sec off
1. rope climbs
2. sled push @ahap
3. ghd sit ups
4. farmers carry @ahap
5. pistol squats
6. nose to wall plate walks
scale floor assistant rope pulls, sit ups, feet supported pistol squats, narrow stance squats

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell turkis sit ups
strength (20min)
deadlift
every 2min x 6
2 deadlifts @85% (heavy)
metcon (10min)
for time
21-15-9 reps
power cleans 60/45
burpees over bar
scale 40/30
rx+80/55

warm up
200m run

into

45sec on/15sec off

bike/ski/row

instep stretch + rotation/samson stretch/down dog & seal

‍prehab
2 sets

30sec on/10sec off

side plank raises

side plank left side

side plank right side

‍conditioning (48min)
e4mom x 12

a)200m run

1000/800m bike

b)20 burpees 500/400m ski

c)20 airsquats

10 box jump overs 75/60

500/400m row

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell turkish sit ups
metcon (30min)
teams of two
3 rounds
for time
40 thruster 40/30
40 pull ups
40 burpees over bar
40 swings 32/24
scale 30/20, jumping pull ups, ring rows, 20/12

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/gymnastic (15min)
e3mom x 5
2-4 pull overs
2 wall walks + 10 alt nose to wall shoulder taps
6/6 kb windmill @ahap
scale strict pull ups
metcon (15min)
for total reps
amrap 16min
2-4-6-8-10-12-14-etc reps
push jerk 60/45
burpees over bar
4-8-12-16-20-24-28-etc reps
row (cal)
scale 40/30

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/sumo squat stretch/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
wall squats with 2sec pause in bottom
strength (18min)
backsquats
every 2min x 6
6 reps @76% HEAVY
metcon (16min)
emom x 16
1. 15/11cal ski
2. 5 deadlifts 100/70
3. 10 alt kb goblet lunges 32/24
4. 30sec l-sit hang
scale 12/9cal, 60/40, 20/12, tuck sit hang

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy complex
power snatch + overhead squat + hang squat snatch
scale
power snatch + hang power snatch
back off set
every 90sec x 4
complex @80% with 2sec pause in bottom of hang squat snatch
metcon (10min)
for time
40-30-20-10 reps
double unders
handstand push ups
50 sit ups b/w sets
scale single unders (x2), hand release push ups

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
step ups
lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
medball plank
medball twist
metcon (30min)
benchmark
"Kelly"
5 rounds
for time
400m run
30 box jumps 60/50
30 wall balls 9/6
scale 6/4

warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
db pass through
strength (20min)
work up to a heavy 2rm push jerk
back off set
emom x 5
1 push jerk @2rm
2min rest
1min max push jerk @60%
metcon (12min)
amrap 12min
18 alt single arm db hang power clean & jerks 22,5/15
14 toes to bar
10 burpees over db
rx+ 30/20
scale 15/10, knee raises

warm up
200m run

into

down ups/row/bike/ski

instep stretch + rotation/handwalk + push up/down dog & seal/dynamic bridge

‍prehab (4min)

‍tabata

hollow hold

arch hold

‍conditioning

‍for total reps

3 rounds

3min on/1:30min off

1.) 200n run

1 round"Cindy"

max box jump overs 60/50

2.) 300/240m row

30 sit ups

max burpees over erg

3.) 1000/800m bike

4 sandbag over shoulder 70/45

max distance sandbag bear hug carry 70/45

4.) 300/240m ski

20 alt nose to wall shoulder taps

max single arm db shoulder to overhead 25/20

warm up (7min)
400m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dy
prehab (5min)
2 sets
30sec on/10sec off
plank hold
arch hold
tuck sit hang
metcon (30min)
teams of two
for total reps
amrap 14min
12/9cal ski
8 deadlifts 100/70
12 toes to bar
12 burpees over bar
2min rest
amrap 14min
200m run
10 double db box step overs 22,5/15
10 double db hang power clean & jerks 22,5/15
scale 60/40, knee raises, 15/10

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/lateral squat stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
medball turkish sit ups
wall squats with 2sec pause in bottom
strength (20min)
every 2min x 7
4 frontsquats @81% (heavy)
metcon (16min)
8 rounds
1min on/1min off
12/9cal bike
max wall balls in remaining time 9/6
scale 6/4

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double kb frontrack hold
strength/gymnastic (20min)
skill: bar muscle up
back off set
every 2min x 6
20sec kb flutterkicks @ahap
8 a-jumps
2-4 BMU
scale box supported BMU, floor assistant BMU
metcon (16min)
for time
40-30-20-10 reps
double kb push jerks 24/16
*30/22cal row b/w sets
scale 16/8

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
metcon (30min)
benchmark
"ship"
9 rounds
7 squat cleans 80/55
8 burpee box jumps 75/60
scale 50/35, 60/50