ausdauer 3 rounds of 800m run 40 alternating slam ball cleans (15kg/10kg) timecap 4:45, rest 1:30 estimated time 18’ ausdauer 5 full rounds of 1’ work, 40’’ rest alternating between 18/16 kcal bike 15 burpees estimated time 16’
gewichtheben ramp up to 80%, then 17×1 snatches (power or squat) timecap 20’ gymnastics emom15’ rotating through 6 bar muscle ups 20’’ l-sit on p-bar 30 air squats
kraft ramp up, then 4×12@67.5-72.5% back squats 6×2@87.5-92.5% shoulder presses timecap 13’ ausdauer 13 full rounds, 1 exercise every 17’’ 2 burpee box jumps (76cm/61cm) 3 strict toes to bar 4 american kettlebell swings (32kg/24kg) estimated time 11’
gewichtheben ramp up to 85%, then 13×1 clean and jerks (power or squat, push or split) timecap 16’ ausdauer emom16’ rotating through 2 peg board ascents 15/14 kcal ski erg 20 wall balls (9kg/6kg) 15/14 kcal bike
gewichtheben ramp up to 90%, then 9×1 snatches (power or squat) timecap 15’ ausdauer amrap15’ 8/8 single dumbbell hang squat cleans (22.5kg/15kg) 5 ring muscle ups 15 burpees
