warm up 

4 rounds 

10 lunges

10 good mornings 

10 shoulder taps

3 minuten challenge 

burpees

skill 

tabata L-sit

wod 

3 rounds 

30 lateral lunges

40 dips

30 lunges

40 dips

30 jumping lunges 

every 5 minutes: 50 jumping jacks 

warm up

5 rounds

3 inch worms + 1 push up

6 squats feet together with 5 seconds pause

9 sit ups

3 minuten challenge 

burpees 

skill

turkish get ups

wod

2 rounds 

30 power cleans 

30 front rack lunges 

30 air squats 

10 strict handstand push ups 

warm up

4 rounds 

20 knee rotation

20 shoulder rotation 

20 jumping jacks 

3 minuten challenge 

burpees

best score: 58

skill

tabata 

L-SIT

wod

40 alternierende v-ups

30 diamond push ups

60 jumping lunges 

30 diamond push ups

40 alternierende v-ups 

warm up 

4 rounds

1 minute squat with arm rotation

1 minute swimmer 

1 minute lunge with rotation 

1 minute arch hold 

3 minuten challenge 

burpees 

skill 

5 x 4/4 overhead squats with dumbell/kettlebell

3 seconds down / 3 seconds hold /3 seconds up

workout 

21/15/9

strict press 

push press 

push jerk