gewichtheben 10-13×1 split jerks, start at 70% timecap 12’ kraft 6×2 deadlifts, start at 90% timecap 8’ ausdauer for time 21-18-15-12-9 of thrusters (43kg/30kg) toes to bar timecap 9:30
gymnastics emom16’ rotating through 80 double unders 8 strict pull ups 14 alternating pistols 10m hand stand walk ausdauer 4 full rounds of 2’ row 2’ ski erg estimated time 16’
gymnastics emom5’ 7 bar muscle ups gymnastics emom10’ alternating between 7 strict ring dips 2’’ hold at bottom 7 strict chest to bar pull ups 2’’ hold at top ausdauer 2 full rounds of 400m run 60 ab mat sit ups timecap 3:10, rest…
gewichtheben 10-15×1 split jerks, start at 70% timecap 14’ kraft emom10’ alternating between 3 back squats, start at 85% 10m hand stand walk ausdauer 4 rounds of 10 power snatches (50kg/35kg) 20/18 kcal row timecap 1:20, rest 1:20