gewichtheben 5×8 squat cleans, go every 2:30 estimated time 12:30 kraft 5 rounds of 8 front rack lunges 6 sitting double dumbbell shoulder presses go every 2’ estimated time 10’ gymnastics amrap11’ 2 kipping bar muscle ups 4 box jumps (76cm/61cm) 20/15 kcal row…
gewichtheben 5×8 rebound push jerks, go every 2:10 estimated time 11’ gymnastics emom25’ rotating through 55 double unders 8 strict chest to bar pull ups 8 strict ring dips 20/15 kcal bike rest
gewichtheben emom16’ 1 ramp up high hang squat clean, 60-100% gymnastics emom15’ rotating through 8 strict toes to bar 10m hand stand walk 12 alternating pistols rest at least 0:30
gewichtheben 2 ramp up hang power snatches, go every 1:10 estimated time 13’ ausdauer amrap20’ 20 single dumbbell front rack lunges (30kg/22.5kg) 20/15 kcal bike 10 kipping p-bar dips 20 alternating dumbbell snatches (20kg/15kg) estimated rounds: 5
gewichtheben 11 rounds of 1 muscle clean + 2 high hang squat cleans, go every 1:10 estimated time 13’ kraft emom14’ alternating between 5 strict chest to bar pull ups 3 overhead squats ausdauer 5 rounds of 5 thrusters + 15 deadlifts go every…
gewichtheben 8 rounds of 3 hang power snatches + 3 power snatches, go every 1:35 estimated time 13’ ausdauer emom32’ alternating between 5/5 single kettlebell overhead squats 14/12 kcal ski erg 12 alternating pistols 12 burpees
gewichtheben 14 rounds of squat clean + front squat, 60-100%, go every 1:10 estimated time 16’ ausdauer 3 full rounds of 14/11 kcal bike timecap 0:45, rest 1:15 3/2 kipping ring muscle ups 12 wall balls (12kg/9kg) timecap 0:45, rest 1:15 14/11 kcal row…