Warm up

4 rounds 

1 minute squat hold

1 minute crab walk hold

1 minute lunges 

1 minute swimmer

3 minuten challenge 

3 minuten burpees

skill 

10 minuten headstand

workout 

100 jumping jacks

80 air squats 

60 sit ups

40 clapping push ups

60 sit ups

80 air squats 

100 jumping jacks

warm up

8 minuten amrap

10 swimmer

10 good mornings into squats

20 skippings

https://www.youtube.com/watch?v=4NAaAqr03KU

3 minuten challenge

https://www.youtube.com/watch?v=oNYBhqLY0PQ

chose one

core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA

pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs

mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg

wod dumbell/kettlebell

100 hand release push ups

every break

1 round dt right (12 deadlift, 9 hang power cleans, 6 shoulder to overhead)

1 round dt left (12 deadlift , 9 hang power cleans, 6 shoulder to overhead)

https://www.youtube.com/watch?v=BffFOV7LG2I

wod gymnastic

100 hand release push ups

every break

12 jumping lunges 

9 table row

6 v-push ups

warm up

8 minuten amrap

10 swimmer

10 good mornings into squats

20 skippings

https://www.youtube.com/watch?v=4NAaAqr03KU

3 minuten challenge

https://www.youtube.com/watch?v=oNYBhqLY0PQ

chose one

core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA

pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs

mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg

wod dumbell/kettlebell

4 rounds , 30 sek each exercise

alternating dumbell cluster

frontrack lunges right leg

frontrack lunges left leg

renegade row right

renegade row left

https://www.youtube.com/watch?v=gFkdRbMJmx0

wod bodyweight

4 rounds, 30 sek each exercise

burpees

jumping lunges right leg

jumping lunges left leg

shoulder taps right

shoulder taps left

https://www.youtube.com/watch?v=WWNfcXRYcS8

warm up

8 minuten amrap

10 swimmer

10 good mornings into squats

20 skippings

https://www.youtube.com/watch?v=4NAaAqr03KU

3 minuten challenge

https://www.youtube.com/watch?v=oNYBhqLY0PQ

chose one

core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA

pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs

mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg

2 rounds

50 hang db snatch

50 air squats

50 sit ups

https://www.youtube.com/watch?v=ELW0aaRDTq4