get strong
10x bench presses
10x alternating weighted stepups
5 Runden
10x bench presses
10x alternating weighted stepups
5 Runden
10x Hang Squat Cleans
10x Hang Squat Cleans
10x Hang Squat Cleans
5x Hang Squat Cleans
5x Hang Squat Cleans
5x Hang Squat Cleans
20min AMRAP
10x Devils Press Double Dumbell/ 7
20x Toes to Bar/ 12
100x Double Unders /50/200 SU
Strength 1RM Deadlift
15minDeadlifts
find your 1RM in 15min
WOD
9min AMRAP
3x Deadlifts @ 60%
3x Box Jumps for 76cm / 61cm
@3reps after each round
8 Runden
20x Burpees /12
Max Double Unders
9x Back squats
9x Back squats
9x Back squats
6x Back squats
6x Back squats
6x Back squats
3x Back squats
3x Back squats
3x Back squats
21min AMRAP
10x Thrusters
15x Pull-Ups
50x Double Unders
25x Handstand Push-Ups /20/15/10/5
50x Box Jumps /40/30/20/10
12min AMRAP
3x Pull-Ups
2x Chest to Bar Pull-Ups
1x Muscle-Ups
Shuttle Run 6x8m
1x Muscle Clean
1x Power Clean
1x Squat Clean
1x Jerk
Rest
1x Power Clean
1x Squat Clean
1x Jerk
Rest
1x Squat Clean
1x Jerk