strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse

10 min ladder 3 - 6 - 9 - 12...

power cleans 50/35
db goblet squats 22,5/15

headstand practice

4 x 10 im supersatz 

barbell z press
+ one arm db bent over row

15 min amrap

buy in 50 burpees

5 push press 50/35
5 front squats 50/35
10 kb swings 24/16
20 double unders / 50 single unders

tc: 30 min / 3 rounds

10 powercleans 50/35
20 frontsquats 50/35
40/30 cal row/ski
or 1000/800m bike
or 30/24 cal air bike

every 3:00 min 6 alternating
devil cluster 22,5/15

14 min amrap

20 double unders / 60 single unders
200 m run

2 min rest

14 min amrap

14 pistol squats
14/11 cal row