20 minutes Quality:

0:40 Double KB frontrack Hold
20 V-Ups
10 Stiff legged Deadlift
1:00 HS hold
1:00 Hanging on pull up bar ( Hollow Position)

AMRAP 5

3 rnds
15 Pull Ups
9 Power Clean & Jerk 42,5/30kg
Remaining time: Max Calories Echo Bike

Rest 5 minutes.

AMRAP 5

2 rnds
12 Chest to bar pull ups
9 Power Clean & Jerk 60/42,5kg
Remaining time: Max Calories Echo Bike

Rest 5 minutes.

AMRAP 5

1 Round
9 Bar Muscle Ups
9 Power Clean & Jerk 85/60kg
Remaining time: Max Calories Echo Bike

Result is total Calories.

On the 1:30 x 7 @ moderate weight

Clean pull
Hang Power Clean ( under knee)
Jerk Drive
Push Jerk

6x
3min ON/3min OFF

15/10 Cal
300m Run
+ Cal in the remaining time

A) Row
B) SkiErg
C) Echo/Assault Bike

"Daniel"

50 pullups
400 meter run
21 thrusters @43/30kg
800 meter run
21 thrusters
400 meter run
50 pullups

Timecap: 30 mins

Back Squat

3 x 3 x 65%
3 x 3 x 70%

Sendoff 2:00

5RFT:

500/450m Row
22-18-14-10-6 C2B

EMOM 15

1 minute : 2/1 Legless Rope Climb
2 minute : 5 Deficit HSPU 20/15cm
3 minute : 10 Box Over Jumps 24/20"

Snatch pull
4x3 @90% 1RM

3 Supersets of:
30m Skillmill Sledge Push
20m+20m KB/DB Suitcase Carry L+R
Rest 1:00 btw sets
- Choose a challenging weight for carry, but focus on keeping your core/midline straight and stable.

3 Supersets of:
10 Barbell Hip Thrusts (choose weight)
20 Banded Good Mornings
Rest 1:00 btw sets