dumbell "randy"

75 alternating dumbell Snatches 22,5/15 kg

21/18/15/12/9/6/3

Sumo-Deadlifts 100/70 kg

Burpee Tuck Jump

Sit Ups

Emom x 10

1 strict press 

1 push press 

1 split jerk 

wod

6 rounds

5 clean and jerk 60/42,5

7 toes to bar

9 box jumps 75/60 cm

buy in 200 double unders 

50/30/10

lunges with kettlebell 24/16 Kg

hand release push ups 

kettlebell high pull alternierend 24/16 kg