kraft ramp up, then 8 rounds of 4@77.5-82.5% shoulder presses 4 strict toes to bar timecap 16’ ausdauer 5 rounds for time of 20/16 kcal bike 15 ghd sit ups 20 double kettlebell deadlifts (28kg/20kg) timecap 12’
kraft ramp up, then 6×2@87.5-92.5% deadlifts timecap 15’ ausdauer emom15’ rotating through 8 strict hand stand push ups 15 american kettlebell swings (32kg/24kg) 8 strict toes to bar
kraft ramp up, then 5×3@85-90% deadlifts timecap 13’ ausdauer emom15’ rotating through 10 romanian deadlifts 3 sled pushes (100kg/75kg) 40’’ high knee p-bar dip hold at top
gewichtheben ramp up, then 20×1 cleans (power or squat) timecap 20’ ausdauer 3 full rounds of amrap1’ 5/4 ring muscle ups wall balls (9kg/6kg) for max reps rest 1’ amrap1’ 3/2 rope climbs alternating pistols for max reps rest 1’