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  kraft ramp up, then 10-9-8-7-6 double dumbbell deadlifts strict p-bar dips estimated time 15’ gymnastics amrap7’ 4 kipping bar muscle ups 40 double unders 12 ghd sit ups ausdauer 400m run buy in amrap american kettlebell swings (24kg/16kg) timecap 2:30

  kraft ramp up, then 6 rounds of 1 thruster 4 strict pull ups, 3’’ negative estimated time 15’ ausdauer partner workout, 2 rounds for time of 30 alternating hang muscle snatches (43kg/30kg) 30 alternating wall balls (12kg/9kg) 30 alternating toes to bar 30 synchronized…

  kraft ramp up, then 5 rounds of 6 double kettlebell thrusters 1 legless rope climb estimated time 12’ ausdauer amrap10’ 1 length sled push (100kg/75kg) 8 ring push ups 16 ball slams (15kg/10kg) ausdauer 100 sit ups for time, timecap 4’

  gewichtheben ramp up to a heavy set of 1 power snatch + 1 squat snatch + 1 overhead squat, timecap 7’, then 4×1 heavy sets, timecap 5’ kraft 6×8 ramp up deadlifts, timecap 11’ gymnastics 5 rounds of 1 peg board ascent 15 kipping…

  kraft ramp up, then 6 rounds of 4 front squats 6 strict knees to elbows estimated time 15’ ausdauer 4 rounds for time of 50 double unders 16 american kettlebell swings (32kg/24kg) 12 box jumps (76cm/61cm) estimated time 15’ ausdauer for time 30/24 kcal…