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  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

  kraft emom20’ rotating through 3 back squats 3/3 l-sit rope pull ups 6 sitting double dumbbell shoulder presses rest ausdauer 6 rounds of 10 frontal burpee box jump overs (61cm/51cm) 10 overhead squats (40kg/30kg) timecap 1:15, rest 1:15 estimated time: 15’

  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