5 rounds
5 pullups
15 Pushups
20 Situps

5x3 Push Press
3 - 60k,
3 - 62.5
3 - 65
3 - 67.5
3 - 70

then max reps at 40k - 23.

3 x 10 reps negative pull-up
3 x 10 reps negative push-up

400m Run
50 SDHP KB
40 Burpees
30 KB Swing
20 K2E
10 DL
200m Run

Weighted chin up 3-3-2-3-3

10 min spinning
kniebeuge 20
clean and jerk 20 3x im wechsel

situps 20
kreuzheben 20 3x im wechsel

10 min spinning

400m run
5rds of
5pullups
10 Pushups
15 Situps
400m

Then 4 rounds for time
25 lunges
25 Knees to Elbows

Every time you drop fromt he bar do 2 burpees

Time 16:15mins with 10 Burpees.

Very happy my grip held so well. Only dropped from the bar 5 times.

Do 3 tn’go power snatch every minute

For Time:
-100 Goblet Squats (53/35)
-200 II Unders
-100 KB Swings
-200 II Unders
-100 Situps

*in teams of 2
KB never touches the ground
--5 Burpees per penalty if/when it does

For Time:

AMRAP 20 Minutes
3 MU's
5 Wall-Ball Sit-ups 20/14
7 Deadlifts 225/155

Mod/20#/115#
7 rounds + 13

5 rounds:

9 Wall Facing Burpees to 6" Overhead - touch with 2 hands
12 Power Cleans at 20 kg
15 Wall Balls