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…
gymnastics 5 rounds of 10 push ups 10 ring rows 12 ghd sit ups timecap 11’ estimated round time 2:12 ausdauer partner workout, 3 rounds for time of 9/8/7 rope climbs 20 alternating single dumbbell devil presses (30kg/22.5kg) 40/35/30 kcal bike split anyhow, finish…
gewichtheben 15 rounds of power snatch + squat snatch, 60-90% go every 1:15 estimated time 19’ kraft 10 ramp up rounds of 2 front squats + 4 deadlifts, go every 1:45 start from floor estimated time 18’
gewichtheben & kraft 5 full rounds, 1 exercise every 1:30, alternating between 9 push jerks 14 double dumbbell front rack lunges estimated time 15’ kraft emom12’ alternating between 6 strict ring dips 6 strict chest to bar pull ups ausdauer amrap2’ back squats (60kg/45kg)…
