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  gewichtheben 15×1 ramp up squat snatches, 60-80%, go every 1’ estimated time 15’ kraft 6×4 overhead squats, 75-80% timecap 11’ gymnastics emom10’ alternating between 10 strict pull ups 70 double unders

  gymnastics kipping ring muscle up practice timecap 8’ ausdauer amrap10’ 18/16 kcal bike 16 double dumbbell front rack lunges (22.5kg/15kg) 14 ghd sit ups estimated rounds: 3-4 amrap10’ 15 deadlifts (60kg/40kg) 15 frontal burpees over bar estimated rounds: 4-5

  gewichtheben 15×1 ramp up split jerks, 60-80%, go every 1’ estimated time 15’ ausdauer 6 rounds of 8 double kettlebell muscle snatches (24kg/16kg) 8 double kettlebell thrusters (24kg/16kg) 16/14 kcal bike timecap 1:30, rest 1:30 estimated time 18’

  gewichtheben 10×1 ramp up power cleans, 65-90%, go every 50’’ estimated time 9’ gewichtheben 10×1 ramp up squat cleans, 60-90%, go every 1’ estimated time 10’ kraft 5×5 front squats, 75-80% timecap 9’ gymnastics emom10’ alternating between 10 strict hand stand push ups 10…

  gymnastics 7 rounds of 2 rope climbs 3 strict hand stand push ups 10 ghd sit ups timecap 0:45, rest 0:45 estimated time 11’ ausdauer 4amrap4’ 20/18 kcal bike buy in 10 frontal burpees over bar 10 power snatches (43kg/30kg) rest 2’ estimated rounds:…