gewichtheben ramp up, then 4×3 cleans (power or squat) timecap 14’ ausdauer emom11’ rotating through 5/3 rope climbs + wall balls (9kg/6kg) for max reps rest 6 hang power snatches (60kg/40kg) + frontal burpee box jumps (61cm/51cm) for max reps rest ausdauer partner workout…
kraft & gewichtheben ramp up, then 4×3@85-90% front squats 6×4@77.5-82.5% push jerks timecap 20’ ausdauer for time 30/24 hand stand push ups 30 alternating pistols 30/24 chest to bar pull ups 250 double unders 30 burpees timecap 10’
gewichtheben ramp up, then 4×2 snatches (power or squat) timecap 13’ kraft ramp up, then 4×12@67.5-72.5% deadlifts timecap 13’ gymnastics 3 rounds for quality of 10/8 ring rows 30’’ ring push up hold 6/5 strict toes to rings timecap 6’
kraft ramp up to your technical 1rm push press, timecap 9’ ausdauer 3 full rounds of 2 rounds for time of 4/3 ring muscle ups 8 double kettlebell clean and jerks (24kg/16kg) timecap 3’, rest 2’ 2 rounds for time of 15/13 toes to…
