LET’S GET PHYSICAL

A. 3-5 sets Handstand Push-ups ME strict into 3-5 reps Kipping
B. 3-5 sets Pull-ups ME strict into 3-5 reps Kipping
C. For reps:
Tabata Hang Power Clean 43/ 30 kg
Rest 1 minute
Tabata Push Press 43/ 30 kg
Rest 1 minute
Tabata Chest-to-bar Pull-up
Rest 1 minute
Tabata Front Squat 43/ 30 kg

LET’S GET PHYSICAL

A. Strongman playtime: Keg Clean and Press

B. Buddy WOD
5 minute AMRAP of:
1 Rope Climb
3 Handstand Push-ups
5 Box Jumps

rest 2 minutes

6 minute AMRAP of:
5 Pull-ups strict
7 Burpees to target (Pull-up Bar)

rest 2 minutes

7 minute AMRAP of:
9 Hand Released Push-ups
12 Pistol Squats

LET’S GET PHYSICAL

A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"

B. 5 Rounds for time of:
2x 100 m Double Kettlebell Front Rack Carry
25 Squats
20 Push-ups
15 Knees to Elbows

LET’S GET PHYSICAL

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows 3 |8-12| '90

C. 5 rounds for time of:
200 m Run
40 Squats
20 Push-ups
10 strict Pull-ups
5 strict Handstand Push-ups

C. HOME APPROVED WOD
for time:
Run 1,6 km
50 Burpees
Run 1,6 km

LET’S GET PHYSICAL

A. Kettlbell Halo's 2 |6L + 6R| '30

B. Kettlebell Windmill 3 | 5L + 5R| '60

C. Seated on 1 knee Kettlebell Presses 3 | 5-8 | 2"

D. Buddy WOD, For time:
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
--------------------------------------

E. HOME APPROVED WOD
Bodyweight Split Squat 3 |8L + 8R| '60

Accumulate a 3 minute Handstand (wall) Hold

12 minute EMOM of:
odd minute: 12 Jumping Lunges ( L+R=1, switch legs in air)
even minute: 10 Hand released Push ups

LET’S GET PHYSICAL

A1. Dumbell Bench Press 3-5 |8-12| 0
A2. Strict Pull-ups 3-5 |ME| 2"

B. For time:
50 Dumbell/ Kettlebell Snatches
50 Push Ups
50 Dumbell/ Kettlebell Clean and Jerks
50 Burpees
50 Dumbell/ Kettlebell Thrusters
Use 1 Dumbbell 22,5/ 17,5 kg
----------------------------------------------

C. HOME APPROVED WOD
1. Accumulate 3 minutes of a Handstand Hold

2. Glute Bridges 3 | 15 | '30

3. For time:
300 Squats
200 Sit-ups
100 Push-ups

LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 rounds of 3 minutes of:
2x 100m Sandbag Bearhug Carry
Max effort Burpees over the Sandbag

rest 1 minute between rounds
-----------------------------------------

*C. (HOME-APPROVED WOD)
1. Accumulate 5 minutes of a plank hold

2. Explosive Push-ups 4 | ME | '90 in tempo 1-4-X-0
(1 second down, 4 seconds hold in bottem position, X = as explosive as possible up, 0 seconds on top)

3. 4 rounds of 3 minutes of:
75 Double Unders
Max Effort Burpees over the Jump Rope

rest 1 minute between rounds