Strength A1 Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 KB Pullover 4x10 WOD 11 Minute AMRAP 12 DB Reverse Lunge (2x50/2x35) 25 Double Unders

Strength A1 Weighted Dip 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 Single Arm DB Bent Over Row 4x10/Arm - Heavy WOD "Helen" 3 Rounds Run 400m [...]

WOD 3 Rounds of 3 Minute AMRAP/90 Seconds Rest 2-4-6-8-10... Power Clean (155/105) Push-Up Box Jump Over *Start from beginning every round *Score is total reps. This scoring is very hard, but makes the WOD [...]

Beach Muscles EMOM 9 1 - 1x12 Standing DB Bicep Curl (2x30/2x20) 2 - 1x12 Lying DB Skull Crusher (2x30/2x20) 3 - 1x12 Standing Reverse Fly (2x15/1x10) Partner WOD You Go I Go 8 Rounds [...]

STRENGTH A1 - Tall Clean 4x3* *Empty Bar or Light Weight B1 - E2MOM x 6 2 Squat Clean WOD 8 Rounds 30s Work/30s Rest 3 Burpees Max Effort Wall Balls (20/14)

STRENGTH EMOM 9 1 - 1x45s Chest to Wall Handstand Hold* 2 - 1x30 Hollow Rocks 3 - 1x12 PVC Superman Pull-Up *Scale to Box RFT 20 Rounds 4 Single Arm Hang DB Snatch (1x50/1x35) [...]