Thruster 5-5-3-3-1-1-1  

30cal Row / 6m HSwalk 30 Push-up / 6m HSwalk [...]

Weighted Pistol 2-4-6-8-10 Strict Muscle-up 10-8-6-4-2

24 KB Snatch alt. 32 Sit-up 40 Air Squat 4 [...]

3 Clean High Pull 9 Strict Press 6 Rounds

Rest Day

Open Gym von 10:00 bis 11:30 Uhr

Strict Pull-up 2-4-6-8-10-12... Front Squat 5-5-5-3-3-1-1-1

50cal Row Core 600m Run Core 50cal Bike