14 min amrap
20 double unders / 60 single unders
200 m run
2 min rest
14 min amrap
14 pistol squats
14/11 cal row
double under practice
4 x 8 im supersatz
4 barbell push press
+ 4 power jerk
8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
hold in the other hand)
tc:15 min / 4 rounds
14 thruster 42,5/30
14 alternating devil press 22,5/15
strength 5 x 8
+ 5 x 12 accessory work
pause backsquat (from floor + climbing sets)
kb or db lunge (goblet hold)
tc:10 min / 30 - 20 - 10
deadlift 60/40
pistol squat
3 rounds with stick
10 shoulder rotation
10 behind the neck press
10 overhead squat
into
3 x 5 snatch balance
20 min amrap
10 power snatch 30/20
10 overhead squat 30/20
400 m run