gewichtheben ramp up, then 4×4 snatches (power or squat) timecap 13’ kraft ramp up, then 4×6@77.5-82.5% front squats timecap 13’ ausdauer 5 rounds for time of 10 devil presses (22.5kg/15kg) 15/12kcal ski erg timecap 8’
ausdauer emom5’ 10/8 chest to bar pull ups 40 double unders kraft ramp up, then 4×7@75-80% front squats 6×3@85-90% push presses timecap 20’ gymnastics 3 rounds for quality of 20 ghd sit ups, directly into 1’ hollow hold, directly into 1’ arch hold timecap…
kraft ramp up, then 4×8@77.5-82.5% front squats timecap 13’ ausdauer 4 rounds for time of 10/8 ring dips 15 double dumbbell deadlifts (30kg/22.5kg) 50 double unders timecap 7’ ausdauer 1 round of 90’’ on 90’’ off row bike burpees estimated time 8’