A: Trainers warmup including: -general warmup -core & back work trainers choice -pushup; situp prep. B: 25 minutes amrap 20 pushups 30 situps 40 cal. row (35 cal. ski) Scaled version #1: 25 minute amrap 10 pushups 20 situps 30 cal. row (25cal. ski) Competition Class 7p.m. A: Warm up B: CMYB WOD#3 8x 2min on the running clock 48 DU´s 24 Squat cleans (Rx30/25kg - Sc 20/15kg) => jede Runde +2 SQC => Rx jede Runde +10kg/+5kg => Sc jede Runde +5kg /+2,5kg C: CMYB WOD4 Teil A: 12 min AMRAP 40m sync. walking Lunges 30 DL (Rx 70/45kg - SC 60/35kg) 20m Crab walk Teil B: 3min für 1RM S2O D: EMOM 2 Death Ring MU oder Bar MU oder C2B oder PU