A1. Kettlebell Gorilla Row 4 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

A2. Seated Single Arm Dumbbell Strict Press 4 x 6-10

6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press

B. WOD

For time
4 sets of

8 cal Echo Bike
12 DB double Push Jerks
6 burpee to Box step up
12 DB double hang Snatches
8 Push up

1:00 min rest after each round

A. 40 minute EMOM of Rowing, SkiErgs, Shuttle Runs, and Echo Bikes

Row
SkiErg
X Shuttle Run
Echo Bike
Rest

Goal is to stay consistent for each movement

A. Fitnessbundesliga

With a running clock of 11 Minutes:

A) Minute 0-8: For max Weight Complex of:

2 Cleans + 2 Shoulder to Overhead

1 Deadlift + 1 Hang Clean + 3 Front Squats

B) Minute 8-11: Amrap Clean and Jerks @60/40

A1. Back Squat 4 x 3-6

3-6 Back Squat
3-6 Back Squat
3-6 Back Squat
3-6 Back Squat

A2. Glute Bridge V Walk Out 4 x 8-10

8-10 Glute Bridge V Walk Out
8-10 Glute Bridge V Walk Out
8-10 Glute Bridge V Walk Out
8-10 Glute Bridge V Walk Out

B. Wod

Amrap8
5 knee pushups
10 tuckups
15s Passive hang

A. Clean an Jerk Build up

Every 2 min for 15 sets

4 sets
4 low hang clean pulls
3 hang musclecleans
2 high hang clean
1 splitjerk

5 sets
3 Low hang powerclean
2 hang clean
1 splitjerk

6 sets
2 low hang clean
1 splitjerk

Build up with great mechanics

A. Range of Strength

4 sets
6-10 banded reverse nordic Curls
Rest 45s

4 sets
6-10 90° Strict Beatswings with 1s hold in each top position
Rest 45s

B. Metcon

For time
30 Burpees
200m run
20 Burpee Boxjump to stepdown (24/20")
200m run
10 alt. Burpee to Stepup (2x22,5/15) (20")