Street WOD


Warm up-

400-300-200-100m row
8-6-4-2 burpees over rower
5-4-3-2 muscle clean (little to no weight)


Part 1-

EMOM x 6 –
2 power clean + 2 front squats

into EMOM x6 –
1 power clean + 1 front squat


Metcon-

2 rounds of 5:00 work, 2:00 rest –
climb the ladder- 2-4-6-8-…
front squat @45/30kg
lateral burpees over the bar

– round 2 start from the beginning..

Plate & Dumbell WOD

Warm up-

4 rounds-
5 "Yoga push ups"
5 Roll ups

3 rounds-
8 sit ups
16 Jumping jacks


Part 1-

5 Super sets of-
5 Squat presses
15 Hollow rocks


Metcon-

For time-
3-6-9-12-15-18-21
Weighted jumping jacks
HRPU

Bodyweight


For time-
3-6-9-12-15-18-21 HRPU
21 Jumping jacks after every set