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Office-Time Mo.-Fr. 09-18 Uhr
A) Every 90 sec for 4 Rounds (12 min) 1) 10 Strict HSPU 2) 10 Ring Rows B) 15 min Amrap 5 KB Snatches R 24/16 kg 5 KB Snatches L 24/16 kg 10 KB Goblet Squats 24/16 kg 5 Strict Pull ups
A) Technik Power Clean + Push Jerk B) Every 30 Sec x 20 1 Power Clean + 1 Push Jerk C) Emom 15 1) 10 Deadlifts 100/70 kg 2) 10-15 T2B 3) 10 Lateral Burpees over Bar
A) Skill Handstand Hold B) 3 rounds 3 min Amrap 25/15 Cal Bike Max DB Box Step Overs 24”/20” 22,5/15 kg Rest 3 min
For time: Team of 2 35 Devils Press 2x22,5/15 kg 50 Synchro Wall Balls 9/6kg 75 Box Jump Over 24/20 150 Cal Row 75 Box Jump Over 50 Synchro Wall Balls 35 Devils Press
A) Every 90 sec for 4 Rounds 1) 10 banded Strict Chin ups 2) 15 Plate Reverse Flys B) Amrap 12 3 Squat Cleans 60/40 kg 10 V-ups 30 Double Unders 4 Squat Cleans 10 V-ups 30 Double Unders 5 Squat Cleans 10 V-ups 30 Double Unders etc.
