A

14.4
14 min AMRAP:
60 cal Row
50 Toes to bar
40 Wall ball shots, 9/7 kg
30 Cleans, 60/40 kg
20 Muscle ups

A

5 Sets:
3 Deadlift
45s Rest
5 Strict pull ups (weighted)
45s Rest
5 Strict toes to bar
45s Rest

B

10 min EMOM:
15 Kettlebell swings, 24/16 kg
+ max Reps Hand release push ups

A

Power snatch
15 minto work up to a heavy set of 1 x
1 min Rest
+ AMRAP @ 75%
1 min Rest
+ AMRAP @ 65%

B

10 min AMRAP:
21 Double unders
15 Dumbbell snatch (alternating), 22,5/15 kg
9 Burpees over dumbbell

A

3-3-2-2-2 Overhead squat

B

EMOM for 15 min:
1: 5-10 Strict handstand push ups
2: 5-10 Strict ring dips
3: 30m Farmers carry, 2×32/24 kg

A

Skill development: Pistols
then
50 Pistols (alternating)

B

6 Rounds:
10 Front squats, 45/30 kg
10 Push press, 45/30 kg
10 V-Ups

A

Beschreibung:6 Sets (3 min on / 3 min off):

1:
12 DB overhead lunges (right arm), 22,5/15 kg
6 Burpee over the DB
12 Toes to bar
12 DB overhead lunges (left arm), 22,5/15 kg
6 Burpee over the DB

2:
2-4-6…Kettlebell swings, 24/16 kg
2-4-6… Box jump overs, 60/50 cm

3:
Row (cals)