For Weight 5x Hang Power Cleans 4x Hang Power Cleans [...]

5 Runden 5x Back Squats@ 75% max Strict Pull-Ups

3Rounds 20x Wall Balls 20x Deadlifts with 70kg / 55kg [...]

Technik / Kraft 10x Alternating Dumbbell Snatches 8x Alternating Dumbbell [...]

8min AMRAP 10x Ring Dips 5x Burpee Pull-Ups

Kraft 5x Front Squats 5x Front Squats 3x Front Squats [...]

12min AMRAP 3x Wall Walks 6x Power Snatches 9x V-Ups

6 Rounds 2min on 3min off 20x Wall Balls /15 [...]

Kraft 5x Deadlifts@ 60% 5x Deadlifts 5x Deadlifts 5x Deadlifts [...]

15min AMRAP 5x Push Jerks 10x Chest to Bar Pull-up [...]