gewichtheben ramp up to a heavy to max split jerk, timecap 10’, then 12×1 split jerk, 80%, go every 0:50 estimated time 20’ ausdauer 10 rounds of 3/2 kipping bar muscle ups 7 ghd sit ups 8 box jumps (61cm/51cm) go every 1:40, rest…
gewichtheben 5 hang power cleans + 4 hang squat cleans + 3 front squats go every 2:10 estimated time 11’ ausdauer 4 full rounds of 7/5 strict pull ups 12/9 kcal bike timecap 1:10, rest 1:10 5m hand stand walk 12/9 kcal ski erg…
gewichtheben emom9’ 6 push jerks ausdauer for time 90 ab mat sit ups timecap 2:10 ausdauer 5 rounds for time of 20 burpees 18/14 kcal bike 16 american kettlebell swings (32kg/24kg) timecap 19’