#deep row

Warm up

Skills

5x5 deficit hand stand push up

Strength

5x8 deep row 30kg

WOD

5 rounds for time

15 overhead squat 40kg

10 ring dips

15 american kettlebell swing 24kg

result: 11:19

After WOD

tababa kettlebell holding overhead 20kg

tabata hanging on the bar

Warm up

Skills

Hand walking

Strength

5x10 deep row 30kg

Jerk 8x45kg, 7x50kg, 6x55kg, 5x60kg, 4x65kg

WOD

21-15-9

squat clean 45kg

toes to bar

Warm up - running

Skills

ring muscle up dynamism

double unders 20-50-50-100 in a row

Strength

5x8 TRX deep row

WOD

5 rounds for time, time cap: 30 min

20x thruster 30kg

10x ring dips

20x push ups

10x hand stand push ups

50m bear crawl

50m sprint

Warm up

Skills

10 rope climbs

Strength

5x5 deficit hand stand push up

5x8 deep row 30kg

WOD

amrap 14 min

7 ring dips

50 wall ball 10kg

100 double unders

Warm up

Running

Skills

5x10 ring dips 

Strength

6x8 deep row 35kg

WOD

21-15-9 reps of

calorie row

snatch 50kg

toes to bar

Warm up

Skills

ring muscle up

Strenght

5x7 deep row

3x20 ghd sit up

WOD

15 min amrap with Korni 

10x clean 60kg

15x floating sit up

20x am kb swing 28kg

Warm up

5x1min double under

Strength

3x15 GHD sit ups

6x7 deep row

WOD tied up with Zoli

3 rounds for time

25 deadlift 100kg

20 burpees

40 sit ups

Warm up

running

Strength

6x15 GHD sit up

6x5(8) strict pull up

5x9 deep row

WOD in couples with Zoli

80 wall ball @10kg (partner holds 90kg)

60 clean @50kg (partner hangs on the bar)

40 burpee over the partner while he holds a plank)

20 hspu 

result: 15:11 (1 sec less then Lizi & Anita :) )