amrap 20 minuten

5 bar muscle up

10 pistol squats 

15 burpees

amrap 18 minuten

15 deadlift 

10 box jumps 

5 snatch

60/42,5 

4 x 5 strict press 

wod

21/15/9

kettlebell swings 24/16 kg

goblet squat clean 24/16 kg

handstand push ups

30 minuten amrap

100 air squats 

100 push ups 

100 sumo deadlift high pull 40 /27,5 kg

100 push press 40/27,5