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

warm up

3 rounds 

1 minute knie rotation 

1 minute inch worms 

1 minute jumping jacks

1 minute crab walk

wod team of 2:

500 synchro air squats

emom : 5 synchro burpees

start with burpees 

warm up 

4 rounds 

10 lunges

10 good mornings 

10 shoulder taps

3 minuten challenge 

burpees

skill 

tabata L-sit

wod

"cindy" 

20 minuten amrap 

5 pull ups/table row

10 push ups

15 air squats 

warm up

10 minuten 

20 jumping jacks 

15 squats

10 lunge rotation 

5 inch worms

skill

broad jump

wod 

20 minuten amrap 

running 

every 2 minutes 20 air squats