gewichtheben ramp up, then 4×1 snatches (power or squat) timecap 13’ ausdauer 5 rounds for time of 14 alternating dumbbell snatches (25kg/17.5kg) 14 ghd sit ups perform 2/1 rope climbs every 2’ timecap 10’ ausdauer 5’ bike 1’ single unders 5’ row 1’ single…
kraft ramp up, then 4×1@95-100% deadlifts timecap 13’ ausdauer amrap6’ 1-2-3-… of box jumps (61cm/51cm) shoulder to overhead (30kg/20kg) rest 3’ amrap6’ 1-2-3… of toes to bar back squats (40kg/25kg)
gewichtheben & kraft ramp up, then 4×3 push jerks 4×6@82.5-87.5% back squats timecap 20’ ausdauer annie 50-40-30-20-10 for time of double unders sit ups timecap 8’
kraft ramp up, then 4×2@92.5-97.5% deadlifts timecap 13’ ausdauer amrap6’ 4 ring muscle ups 13 american kettlebell swings (32kg/24kg) ausdauer 4 rounds for time of 50 double unders 12 toes to bar 8 thrusters (50kg/35kg) timecap 8’
gymnastics 5 rounds for quality of 5 peak pull ups 10 controlled push ups 10 v-ups estimated time 10’ ausdauer amrap24’ partner workout 1’ simultaneous hand stand hold 100/90/80 kcal bike 1’ simultaneous sand bag hold (45kg/30kg) 100/90/80 kcal row 200 double unders split…
