A: 5 sets of 8 Wide Grip Pull-ups or 16 Wide Grip Banded Wooden Stick Pull-down Start every 2min. B: 6 rounds for time of: 8 Sumo Deadlift High-Pulls @ light - medium 8 Lateral Burpees over the BB 8 Russian Box Step-ups 8 Box Jumps 8 American KB Swings @ medium Rest 60sec. Bootcamp [...]

A: Every 90sec for 15min do 1 Complex of: 1 Segment Snatch Deadlift 1 Snatch High-Pull 1 Slow Pull Power Snatch (3secs to knee cap) 1 Power Snatch B: 3 sets of Inverted Tabata (10sec ON / 20sec OFF): 1) Hang Muscle Snatch @ light load (unbroken and fast!) 2) Row (sprints!) 3) Jumping Squats [...]

AMRAP in 30min of: 12 Glute Bridge KB/DB Alternating Floor Presses @medium - heavy 12 cals on any device 12 GHD Sit-ups / V-Ups 200m Run 12 Pull-ups 12 cals on any device 12m Duck Walk 12 Back Squats @medium 12m Bear Walk Backwards (straight arms + legs) BOOTCAMP (HIIT) WOD 7min ON / 2min [...]

EMOM for 32min @ RFE 7 of: 1) 2-4 Muscle Ups (Bar or Ring) 2) 40sec AB / Bike 3) 40sec. Deadhang 4) 10 Back Rack Walking Lunges @ Medium - Heavy

A: 8-8-8-8 KB Front Foot Elevated Split Squat (each leg) @20X1 Start every 3min. B: 21-15-9 reps for time of: Deadlifts @Heavy Inverted Burpees

In Teams of 2, for time: 1 round of: 30 Strict Pull-ups 60 Push-ups 90 Squats Then, 2 rounds of: 15 Strict pull-ups 30 Push-ups 45 Squats Then, 3 rounds of: 10 Strict Pull-ups 20 Push-ups 30 Squats STRENGTH WOD A1: Back Squat 90% of 5RM for 5 x 5 A2: Shoulder press Find 1 [...]

A1: 6-6-6-6 Hang Power Snatches (unbroken) A2: 6-6-6-6 DB Suit Case Russian Step ups (per leg) A3: 4 sets of 45sec Front Leaning Rest Start every 2min one of the exercises (alternating) B: EMOM for 8min of: 1) 4 Power Snatches @ heavy (start approx. every 10sec. a rep) 2) 40sec Row @ 85-90% effort [...]

A: 10min to Practise Bottom Up KB (scale: DB) Turkish Get-ups B: AMRAP in 23min of: 5 Box Jumps 7 DB Snatch (per arm) 9 Single Arm DB Box Step Overs (switch arm every round) 1 DB for both exercises @ medium load OLYMPIC WEIGHTLIFTING WOD A: Snatch Pull + Snatch + Hang Snatch + [...]