ausdauer amrap9’ 10 power snatches (50kg/35kg) 10 lateral burpees over bar 10 strict pull ups estimated rounds: 5 kraft 6×3 overhead squats, start at 80% timecap 11’ ausdauer 5×30’’ all out row go every 2’
kraft 4×6 thrusters, start at 70% timecap 7’ ausdauer emom16’ rotating through 20 wall balls (12kg/9kg) 8/8 kettlebell clean and jerks (24kg/16kg) 200m run 14 ring rows ausdauer amrap10’ 30 ab mat sit ups 30 walking lunges estimated rounds: 5
kraft 6 rounds of 3 deadlifts, start at 82.5% 3 strict ring muscle ups go every 2’ gymnastics emom15’ rotating through 15m hand stand walk 14 toes to bar 13 box jumps (76cm/61cm) ausdauer 3×30’’ all out bike go every 2’
gewichtheben 12×1 ramp up squat cleans, start at 75% timecap 11’ kraft emom10’ alternating between 5 front squats, start at 75% 10 strict p-bar dips ausdauer 3 rounds for time of 12 alternating dumbbell hang power cleans (25kg/17.5kg) 12 double dumbbell front rack lunges…
gewichtheben 10 ramp up push jerks, start at 75%, timecap 10’ 6×3 split jerk presses, timecap 8’ ausdauer 400m run 40 sand bag cleans (45kg/30kg) 40/32 kcal bike 40 hand stand push ups timecap 11’