A:        
6 sets of 5 (weighted) Strict Pull-ups or Negative Pull-ups        
6 sets of 12 Romanian Deadlifts        
Start a new round of both exercises every 2:30min. First set is warm-up        
        
B:        
For time:        
Row 1000m / Run 800m        
50 Thrusters        
30 Pull-ups        
Row 750m / Run 600m        
25 Thrusters        
15 Pull-ups        
Row 500m / Run 400m        
15 Thrusters        
9 Pull-ups        
        
RX: Empty Barbell           

A:        
Every 45sec. for 18min (24 sets) do:        
1 Snatch + 1 Hang Snatch        
Focus on technique.        
        
B:        
For time:        
20 Back Squats        
40 T2B        
60/40-calorie Row or Bike        
        
Level 1: 60/42.5kg        
Level 2: 80/55kg        
Level 3: 100/70kg        

BOOTCAMP

1: Ski, Row, Assault Bike or Bike        
2: AMRAP:        
10 Empty Bar Jumping Back Squats        
10 Knee Raises (with swing)        
100m Run/100m Row        
3: Ski, Row, Assault Bike or Bike        
4: AMRAP:        
2 rounds of:        
30sec. Plank Hold        
30sec. Push-ups        
30sec. Hollow Hold        
30sec. Sit-ups        
30sec. Squat Hold        
30sec. Squats        
Rest 30secs.        
        
Focus on device:        
1 Min. On Damper 9        
1 Min. On Damper 2        

4x 7min of work with 2min rest between + 15min ROMWOD

STRENGTH

A:        
Front Squats         
5x2 @ 85%         
3x3 @ 65% w/3 sec pause at bottom         
        
B:        
3-4 rounds         
6 BB Bench Press w/3 sec down        
6-10 Sandbag Squats         
12 DB Shoulder Press        
8/8 Bulgarian Split Squats        
            

A:        
10-6-6-6-6-6 Close Grip Bench Press        
6 sets of 6/6 Posted Single Leg Deadlifts        
Start a new round of both exercises every 2:30min. First set is warm-up        
        
B:        
20x 45sec. ON / 15sec. OFF        
1) Double Unders        
2) Plate G2OH        
3) Prisoneer Box Step-ups        
4) Push-ups        
5) Rest    

CROSSCIRCUIT

Station 1
As many cals as possible on Rower
EMOM: 30 Double Unders

Station 2
EMOM for 8min do:
1) 10 Hip Extensions @20X1
2) 30sec. Hollow Hold

Station 3
EMOM for 8min do:
5 Close Grip Bench Press

Station 4
AMRAP in 8min of:
44 Double Unders
22 Push-ups
11 Plate G2OH

4x 8min of work with 2min rest between

GYMNASTICY

A:        
Bar Muscle-up: technical coaching incl. video analysis        
        
B:        
Christmas surprise WOD 2