5 rounds 

20 sit ups

20 squat jumps 

warm up

4 rounds 

20 knee rotation

20 shoulder rotation 

20 jumping jacks 

3 minuten challenge 

burpees

wod 

27/21/15/9/3

dumbell snatch right 

dumbell thruster right

dumbell snatch left 

dumbell thruster left 

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

handstand hold

wod

4 rounds 

1 minute hollow hold 

1 minute wall sit 

1 minute deficit push ups

1 minute handstand shoulder taps 

warm up

3 minuten swimmer 

3 minuten jumping jacks

3 minuten squat hold with rotation 

3 minuten challenge 

wod

100 thruster

every minute 10 jumping jacks