gymnastics 5 rounds of 11 ring rows 7 strict hand stand push ups timecap 9’ ausdauer 4 rounds for time of 15 push jerks (60kg/40kg) 50 air squats 100 double unders timecap 13’ estimated round time: 3:15 ausdauer 3 full rounds alternating every 2’…
kraft 5×5 back squats, start at 75% timecap 9’ ausdauer emom16’ rotating through 10 hang power cleans (70kg/50kg) 10 wall balls (15kg/12kg) 20/18 kcal row rest ausdauer 3 rounds for time of 15 ghd sit ups 30 ab mat sit ups 45’’ plank go…
kraft 5×3 bench presses, start at 85% timecap 8’ gymnastics emom8’ alternating between 3 legless rope climbs 17 push ups ausdauer 3 full rounds of 200m run 15 strict pull ups timecap 1:10, rest 1:10 200m run 10m hand stand walk timecap 1:10, rest…
kraft 6 rounds of 3 front squats, start at 82.5% 8 strict p-bar dips timecap 12’ ausdauer emom10’ alternating between 10 thrusters (43kg/30kg) 10 frontal burpees over bar ausdauer emom10’ alternating between 10 deadlifts (80kg/60kg) 20/18 kcal bike
gewichtheben 10×2 ramp up split jerks, start at 60% timecap 13’ gymnastics amrap8’ 3 bar muscle ups 4 chest to bar pull ups 5 toes to bar 16 alternating pistols estimated rounds: 5-6 kraft 4 rounds of 20’’ on, 10’’ off, rotating through lying…
gewichtheben emom11’ 2 ramp up dng power cleans, start at 60% ausdauer amrap5’ 2 legless rope climbs 14 double kettlebell thrusters (24kg/16kg) rest 2’ amrap5’ 14 alternating dumbbell power snatches (25kg/17.5kg) 14 toes to bar ausdauer 5×30’’ row all out go every 2’ estimated…
ausdauer 3 full rounds of amrap2’ 5 bar muscle ups 15 frontal burpees over bar, directly into amrap2’ bike, directly into amrap2’ 8 strict hand stand push ups 70 double unders, directly into amrap2’ bike rest 2’
