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09-05-2022 Weightlifting Frontsquats (Weight) 4 x E2MOM 8 Frontsquats @65-70% Into: 4 x EMOM 3 Pause Frontsquat @50-55% 4 Sec. Pause at Bottom Metcon Metcon (Weight) 2-2-2-2-3 On / 1 min Rest 10 DL 70/50 10 Burpees Max C2B Pull ups in Remaining Time *DL+Burpees should be a Sprint

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04-05-2022 Weightlifting Complex (Weight) 7 x E2MOM Complex 2 PowerClean + 2 FrontSquat + 2 Push Jerk Build up to a Heavy Complex Metcon Metcon (Time) Buy in: 800 m run/1000mrow/2000mBike 6 Rounds 3 Muscle Ups/ 6C2B 6 Pistols / 12 Airsquats 5 Clusters 40/30 Cash out: 400mrun/500mrow/1000mBike TC: 15

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03-05-2022 Gymnastics Quality (Max reps) 15 min for Quality 8/8 KB Windmill 20 L-sit Heel overs 10/10 Goblet BSS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 30 Mountain Climbers 20 Pull ups 10 Burpees 6 DB Squat Snatch /10 DB Snatch 22,5/15

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02-05-2022 Weightlifting C&J (Weight) AMRAP 15 2 Clean&Jerk Work up to a Heavy Double Metcon Metcon (Time) Buy in: 100 DU 21 – 15 – 9 Single Leg T2B DL 100/70 HSPU TC: 14