Blog

  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’

  gymnastics 15 strict ring muscle ups timecap 5’ kraft 5 rounds of 4 back squats 10 ring rows timecap 10’ ausdauer 8 rounds for time of 6 thrusters (43kg/30kg) 12 lateral burpees over bar timecap 9’

  gewichtheben 4×12 unbroken tng power snatches timecap 9’ ausdauer 5 rounds of 16 double dumbbell overhead lunges (22.5kg/15kg) 8 p-bar dips 16/13 kcal ski erg timecap 2:10, rest 2:10

  gymnastics emom8’ alternating between 16 alternating pistols 4 ring muscle ups ausdauer amrap20’ 400m run 30/24 kcal row 6/6 kettlebell clean and jerks (24kg/16kg) estimated rounds: 4-5

  gewichtheben 10×1 ramp up squat cleans, start at 65% timecap 10’ kraft 5×3 front squats, start at 85% timecap 9’ ausdauer emom8’ alternating between 18 push ups 8 strict toes to rings