A. EMOM‘35

1. 5-15 T2B
2. 12 Double KB squat cleans @2x24/16 kg
3. 200 m run
4. 12 Double KB STOH
5. Rest

A. Amrap and Intervalls

Amrap‘20
400 m run
20 Wb
10 Devils press

@25:00 2 min on/2 min off x5
25/20 cal row
ME burpee over rower

A. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

Work at RPE 8-9 for all sets.

B1. Alternating Dumbbell Deficit Reverse Lunges 3 x 12-20

12-20 Alternating Dumbbell Deficit Reverse Lunges
12-20 Alternating Dumbbell Deficit Reverse Lunges
12-20 Alternating Dumbbell Deficit Reverse Lunges

@RPE 8-9 for all sets

B2. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

@RPE 8-9 for all sets / 6'' incline

C. Finisher

For Time (TC 5)

3-6-9-12-15-18-21

Horizontal Bar Rows
Gobletsquats (32/24)