gewichtheben 6 rounds of 8 alternating power + squat cleans, go every 2’ estimated time 12’ ausdauer amrap12’ 10 overhead squats (40kg/30kg) 10 kipping toes to bar 10 double dumbbell burpees (30kg/22.5kg) estimated round time: 2’ estimated rounds: 6 ausdauer form groups of 3,…
gymnastics emom9’ 2-4 kipping ring muscle ups ausdauer 9 rounds of 3 front squats (80kg/60kg) 6 butterfly chest to bar pull ups 18 down ups timecap 1:05, rest 1:05 estimated time 20’
kraft 6 rounds of 7 deadlifts 7 weighted push ups go every 2’ estimated time 16’ ausdauer partner workout 6 rounds for time of 10 kipping hand stand push ups 20 double dumbbell muscle cleans (20kg/15kg) 30 double dumbbell front rack lunges (20kg/15kg) split…
gymnastics emom5’ 6-12 kipping toes to bar gewichtheben emom16’ squat clean + front squat, 60-100% kraft 4 full rounds, 1 exercise every 1:15, rotating through 16 dumbbell goblet squats 8/8 kettlebell snatches 12 ring rows estimated time 15’
gewichtheben 15 rounds of muscle snatch + drop snatch, go every 1:05 estimated time 16’ kraft 6 rounds of 8/8 kettlebell push presses 8 double dumbbell deadlifts go every 2:15 estimated time 14’ ausdauer partner amrap3’ bike switch every 0:30
gewichtheben 13 rounds of 1 muscle clean + 3 high hang power cleans, go every 1:15 estimated time 16’ ausdauer amrap16’ 6 box jump overs (61cm/51cm) 10 thrusters (20kg/15kg) 4 kipping chest to bar pull ups estimated round time: 1:15 estimated rounds: 13
gewichtheben 13 rounds of power clean + squat clean + 2 split jerks, 60-80%, go every 1:30 estimated time 20’ ausdauer 50 full rounds, 1 exercise every 0:20, alternating between 1 strict toes to bar 1 frontal burpee box jump over (76cm/61cm) estimated time…
