Warmup 30" PVC Passtrough30" PVC Strict Presses30" Goodmornings30" Inch Worms2Rounds Strength Push Jerk (from rack)Points of Performance + Warmup (10') 14' to find a 1 rep max Push Jerk PARTNERWOD 12 Rounds for time in relay: 5 Shuttle Runs5 Bar Muscle Ups / 8 Burpee Pullups

Warmup Strength Front SquatPoints of Performance + Warmup 5' Every 1'30 x 7 5 Reps - start at 65% & build up in weight every set Skill Double Unders: Points of performance + practice 5'Alternating Emom x 6- 40 Double Unders- 3 Front

Warmup Strength Squat Clean Basics + POPEvery 1'15 x 10Set 1-51 Squat Clean + 1 Hang Squat CleanSet 6-101 Squat Clean Thruster WOD 10-9-8-7-6-5-4-3-2-1 Squat Cleans (35/50)Shoulder to overhead (35/50)Burpees Buyout: 20 Clusters (35/50) Timecap: 16'

Warmup 30" Banded goodmornings30" Inch Worms30" Banded Strict Presses30" Banded Passtrough2 Rounds Strength Strict Press10' To build to a heavy 1 rep max Into: Alternating EMOM x 14 * 5 Strict Presses at 80% of 1 rep Max* 5 Strict Pullups PartnerWOD 4 Rounds for time30/24 Calories

Warmup 30" Banded Goodmornings30" Banded Pull Aparts30" Down Ups30" Inch Worms2 ROUNDS Specific Warmup Empty Barbell5R 10 Hang Deadlifts10 Barbell Goodmornings10 Deadlifts Strength 10 Minutes to build to a heavy 3 Rep max Deadlift into: 5-5-5-5 @ 85% of 3 RM Go every 2' WOD 5 Rounds for

PART 1: 8 Minute warmup to a heavy complexLifting complexEvery 1’15 x 7 1 Clean + 1 Hang Clean + 1 Front Squat Part 2 MM: 120 FM: 105 FF: 90 Cal Row Every 2' do 6 Synchro Burpee PullupsTimecap:

Warmup Strength Every 1'30 x 10Complex: 10 Front Rack Reverse Lunges + 3 ThrustersBuild in weight WOD AMRAP 4' x 6400M Run15 Wallballs1,2,3) Max Reps Back Squat (85/60)4,5,6) Max Reps Front Rack Lunges (50/35)2' Rest na elke ronde

Part 1: 10 Minute warmupLifting complexEvery 1'15 x 8 Lift in relay 1 Clean + 1 Front Squat + 1 Jerk Part 2 8 Rounds for time in relay 12 Box Jump Overs9 wall-ball shots6 Heavy DB Squat Snatches (17,5/25) Timecap: 12' Part 3 120/90 Calorie Row Buyin3

Warmup Skill 10' to find:1 Rep Max Strict Pullup Alternating EMOM x 15- 14 Hollow Rocks-6 Pullups at 85% of 1 RM- 20 Kettlebell swings WOD 3 Rounds For Time With a partner: 50 Wallballs (1-1)40/32 Calories Bike Erg /Echo Bike while partner holds handstand

Warmup 30" PVC Passtrough30" Spider L30" Spider R30" PVC Front Squats30" PVC Sotts Press Skill Strict Ring Muscle up on low ringsEMOM x 14- 4/8 Strict Ring Muscle Ups- 5 Front Squats at 75% WOD 4 Rounds for time20 Front Squats20 Burpees20 Front Rack Reverse