DONNERSTAG

A. 4 sets

10 Figure 8 swing + NMS into cossack squat

10 roll out push-ups (on knees or feet)

10 clean to gob squat + NMS into reverse lunge + snatch

1 min break between sets

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B. 4 sets - 40:20 sec work:rest

Pinwheel swing to rot. B-up hold + lunge + press

Sumo jump squat + bicep curl to B-Up goblet hold + reverse lunge + woodchop

Skater cross behind jumps

1 min break between sets