Conditioning 3 Round 12 Burpee Box Jump Over 12 Deadlift ( 80 – 50 ) 12 Handstand Push Ups Rest 3 min. 2 Round 10 Burpee Box Jump Over 10 Deadlift ( 110 – 60 ) 10 Handstand Push Ups Rest 3 min. 1 Round 8 Burpee Box Jump Over 8 Deadlift ( 140 –…

Strength Find your 1 RM Power Clean PR (in 15 min.) WOD 7 Round for Time 7 Power Clean 14 Wall Ball 21 Double Under Core And Balance Surprise exercises with Med Ball

Skill Practice -Pull-Up -Chest to Bar -Muscleup (Bar&Ring) Wod 7 Round E2MOM 21-18-15-12-9-6-3 KB Swing HRPU Remaining time: Pull-up Score=(Total Pull-ups)-(incomplete round’s wanting reps)

Skill Double Under Team Wod Deadby T2B (EMOM) 8 min. time cap 7 to 28 (other person overhead squat hold) 3 min. rest 20 Round I Go, You Go Snatch Complex 3 Snatch Deadlift 5 Power Snatch 7 Overhead Squat If you leave the bar, other person 6 burpee over the bar

SURPRISE :) FUNNY FRIDAY WOD HAPPY HOUR

Strength 7 min. EMOM 3 Deadlift (%80@1RM) WOD For Time  50 Cal. Row 40 Burpee Box Jump Over 30 Wallball 20 SDHP 10 Overhead Lunge (L-R=1) Core Stand on one foot 50 Left Squat and Twist 50 Right Squat and Twist if other lef touch to floor -> 20 Sit-up

Strength Find your 1 RM Power Snatch (in 15 min.) WOD For Time (Time Cap: 15 min.) 40 Double Unders 30 Dumbell Snatch (L-R:2) 20 T2B 10 HSPU (Scale: 3xPush-up) 20 T2B 30 Dumbell Snatch (L-R:2) 40 Double Unders Remaining time: Max. HSPU Score: Total HSPU Reps

Strength 4×8 Back Squat ( 1 RM @ % 70 ) WOD   21-15-9 KB Swing (32/20)(24/16)(18/12) Body Blaster Body Blaster Video

Strength 1 RM Power Clean Daily Max. (in 14 min.) Team Wod 100 Bear Complex (I go, You go) (50/30)(40/25)(20/15) -Every 2 min. Human Carry

SURPRISE :) FUNNY FRIDAY WOD HAPPY HOUR

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