21.06.2023
Strength
5 Runden
10x Bench Presses
Skill
Max L-Sit
Strength
5 Runden
10x Bench Presses
Skill
Max L-Sit
3 Runden
50x Box Jumps
30x Toes to Bar
15x Devils Press
7 Runden
7x Thrusters with 50kg / 35kg
Bike for 12kcal / 8kcal
or
7x Thrusters with 50kg / 35kg
Row for 14kcal / 10kcal
MetCon
3min on 3min off
5 RoundsBike for 30kcal / 20kcal
20x Burpees
13min AMRAP
Handstand Walk /3 Wall Walks
10x Hang Snatches with 40kg / 30kg
75x Double Unders
30x Burpees
3x Rope Climbs LL
30x Burpee Broad Jump
3x Rope Climbs UB
30x Burpee Box Jumps for 76cm / 60cm
6x Rope Climbs
12min AMRAP
10x Ring Dips /Push up
10x Chest to Bar Pull-Ups /Ring Row
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