WOD

Strength: 10min EMOM 1-2 strict MUS/CTB/neg. CTB (weighted)

Skill: Kipping/butterfly technique

WOD: For time

30-20-10
Power Swings
CTB
Box Jumps

40/28, 24/20, 16/12
(12min TC)

OlyWOD

Strength: Max out in 15min PSN-SQSN

WOD: Isabel

GymWOD

Skill: Standwaage (einbeinige DL)

WOD: For time

Buy-in: 30 TRU/ 90 DU/ 150 SU
3 rounds of:
15 KB Powerswings
20 einbeinige DL (10 pro Bein, leichtes Gewicht)
10 Diamond PU auf Ball

28/20, 20/16, 12/8
(14min TC)

Strength: Deadlift – no chalk, no belt, no mixed grip
Find 3RM

WOD: For time

100 Double KB Front Rack Lunges,
every drop – 15 Push-ups on KBs

24/16, 16/12, 12/8
(15min TC)