Warm up

Roll 2 min
Run/row 300m
Goblet squat (10)
WTT (5/5)
Leg swings
Shoulder rotations

Strength

Squat

WOD

12 min AMRAP

D-bell squat (10)
D-bell RDL
D-bell Reverse lunge (4/4)
Pull ups (8)
D-bell bench row (8/8)

REST

Sled push 4x30m

Warm up

Run/row 300m
Goblet squats (10)
WTT (5/5)
Leg swings

Strength

Squat

WOD

12 min Cut off

18-15-12

Jumping lunges
Ring row
KBS
Push ups

REST

4 Rounds

Strict shoulder press
Sled push 30m

Warm up

30 meters each
-Jog
-High knees
-Butt Kicks
-Back pedal
-Karaoke
-Side shuffle
-Sprints 2x

Strength

Gymnastics
Core work

WOD

3 Rounds

Singles (150)
Sit ups (15)
Ladder sprint

REST 2 min

10 min AMRAP

Run/row 300m
Broad jumps (5)
Oblique Crunch (12/12)
Sled push 60m

Roll stretch

Warm up

30 meters each
-Jog
-High knees
-Butt Kicks
-Back pedal
-Karaoke
-Side shuffle
-Sprints 2x

Strength

Gymnastics
Core work

WOD

5 min AMRAP

Burpee (8)
Sit ups (12)

REST 1 min

5 min AMRAP

Ball slams (10)
Box jumps (8)

REST 2 min

8 min AMRAP

Sprint 4(30)
Bear crawl (15m)
Broad jump (15m)
Plank hold

Warm up

Run/row 300m
WTT 5/5
Single RDL 8/8
Push up 10

Strength

Deadlift
Bench

WOD

10 min AMRAP
D-bell Hang squat clean (8)
D-bell push press (8)
Suicide press up (8/8)

REST

15-12-9
D-bell bench row
Pull ups
Rolling