kraft ramp up, then 5×1 heavy front squats, timecap 10’ ausdauer 4 rounds for time of 6 bar muscle ups 12 double dumbbell clean and jerks (22.5kg/15kg) 16 alternating pistols timecap 12’ gymnastics 3 full rounds of 30’’ on 30’’ off rotating through hand…
gewichtheben emom3’ ramp up power clean + hang squat clean e1.5mo1.5m4.5’ ramp up power clean + hang squat clean e2mo2m6’ ramp up power clean + hang squat clean gymnastics emom15’ rotating through 10m hand stand walk 1 peg board ascent ghd hip extension hold…
ausdauer baseline for time 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups estimated time 7’ fill up pull ups with ring rows weightlifting emom9 1 ramp up hang squat snatch ausdauer amrap7 1 jumping squat 1 v-up 1…
gymnastics kipping or butterfly pull up practice, timecap 4’ kraft emom7 1 ramp up thruster ausdauer fran 21-15-9 for time of thrusters (43kg/30kg) pull ups estimated time 7’ fill up pull ups with ring rows ausdauer 3 rounds for time of 15 double dumbbell…