5 Runden 2:30min work Row for 15kcal / 10kcal 6m [...]

E3MOM for 30min 1x Deadlifts 1x Clean High 1xHang Power [...]

Strenght Strict Chest to Bar Pull-up Overhead Squat 7-7-5-5-3-3

25min AMRAP 100x Double Unders 75x Sit-Ups 50x Kettlebell Swings [...]

Gymnastik 12min EMOM Complex of Toes to Bar Chest to [...]

Pump Day Kraft 5x Deadlifts@ 70% 5x Bench Presses@ 70% [...]

20min AMRAP 5x Wall Walks /3 15x Kettlebell Swings with [...]

Gewichtheben 5x Hang Snatches 4x Hang Snatches 3x Hang Snatches [...]

5 Rounds 10x Front Squats@ 65% Front Lever hold 20-30sec [...]

each section for Time Buy In Bike for 75kcal / [...]