A1:
4-4-4-3-3-3 Z-Press
A2:
6 sets of 8 Double KB Clean + Jerk
Start every 1:30min one of the exercises (alternating).

B:
In Teams of 2, AMRAP in 12min of:
10/7cals Row
5 Man Makers @ Medium Load

Alternate full rounds.


STRENGTH WOD

A:
Deadlift
Five Sets of: 5-7 reps @70%

B:
Three to four sets
12 DB Bench Press
12 DB Shoulder Press
2-3 Big Tire Flip (can be two together)

C:
3 sets of 15 Hammer Curls


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3 sets of:
200m Run Forward
100m Run Backwards
Try to go fast! Rest 1min. between sets.

Station 2
AMRAP Ladder for 7min of:
1-2-3-4-5-…. Reps of:
Burpees
Medball Cleans

Station 3
Practise & build up to a heavy set of 5/5 KB Clean & Jerk

Station 4
EMOM for 6min do:
3-4 Man Makers

Station 5
Build up a heavy set of 5 Barbell Z-Press