8 min amrap
8 toes to bar
8 burpee box jumps
2 min rest
8 min amrap
15/12 cal row/ski
or 12/9 cal air bike
or 375/325 m bike
30 double unders
2 min rest
8 min amrap
8 push ups
16 airsquats
24 sit ups
double under practice
4 x 8 im supersatz
4 barbell push press
+ 4 power jerk
8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
hold in the other hand)
4 barbell push press
+ 4 power jerk
8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
hold in the other hand)
tc:15 min / 5 rounds
buy in 50 pistol squats
7 kb thruster right arm 24/16
7 kb thruster left arm 24/16
14 alternating db devil power clean 22,5/15
buy in 50 pistol squats
7 kb thruster right arm 24/16
7 kb thruster left arm 24/16
14 alternating db devil power clean 22,5/15
strength 5 x 8
+ 5 x 12 accessory work
pause backsquat (from floor + climbing sets)
kb or db lunge (goblet hold)
+ 5 x 12 accessory work
pause backsquat (from floor + climbing sets)
kb or db lunge (goblet hold)
tc:10 min / 21 - 15 - 9
toes to bar / v-ups
deadlifts 100/70
3 rounds with stick
10 shoulder rotation
10 behind the neck press
10 overhead squats
into
3 x 5 snatch balance
10 shoulder rotation
10 behind the neck press
10 overhead squats
into
3 x 5 snatch balance
every 2 min for 10 rounds
15/12 cal row/ski
or 12/9 cal air bike
or 375/325 m bike
me overhead squat 42,5/30
15/12 cal row/ski
or 12/9 cal air bike
or 375/325 m bike
me overhead squat 42,5/30
