Year: 2016

Basic:

Back Squat 3×5 E2M

Press 3×5 E2M

Advanced:

Back Squat 3×30@30% E3M

TEAM-WOD: SYNCHRO

AMRAP10

Dumbbell Snatches, alternating 10@as heavy as possible

Dumbbell Goblet Squats 10

+ EMOM: 3 synchro Burpees

EMOM10

Dumbbell Snatch, alternating 10

TEAM-WOD: SYNCHRO

AMRAP16

Dumbbell Snatches, alternating 14@as heavy as possible

Dumbbell Goblet Squats 12

+ E2M: 5 synchro Burpees

Basic:

Power Clean 5×3 E2M

Pull Ups 3×3 EMOM

Advanced:

Press 3×30@25% E3M

3 Rounds For Time:

Double Unders 30

Box Jumps 10@24/20″

Double Unders 30

Pull Ups 10

Double Unders 30

Kettlebell Swings (US) 10@L1: 24/16kg/ L2: 32/24kg

8x 20sec on/40sec off:

max. Kettlebell Swings (RUS) @as heavy as possible

5 Rounds For Time:

Double Unders 30

Box Jumps 10@24/20″

Double Unders 30

Pull Ups 10

Double Unders 30

Kettlebell Swings (US) 10@L1: 24/16kg/ L2: 32/24kg

Basic:

Back Squat 3×5 E2M

Bench Press 3×5 E2M

Advanced:

Deadlift 3×30@30% E3M

AMRAP7:

1-2-3-4…

Deadlift @50%PC

Hang Power Clean @50%PC

Front Rack Lunges @50%PC

EMOM10:

L1: Wallball Shots 10@9/6kg

L2: Overhead Squats 5@45/30kg

AMRAP15

Deadlift 18@50%PC

Hang Power Clean 12@50%PC

Front Rack Lunges 6@50%PC