4 x 5 strict press 

wod

21/15/9

kettlebell swings 24/16 kg

goblet squat clean 24/16 kg

handstand push ups

30 minuten amrap

100 air squats 

100 push ups 

100 sumo deadlift high pull 40 /27,5 kg

100 push press 40/27,5 

4 x 5/5 split squats

workout

60 dumbell push press 22,5/15 kg

50 dumbell Cleans 22,5/15 kg

40 wall balls 9/6 kg

30 overhead lunges 22,5 /15 kg

15 minuten amrap 

20 kettlebell swings 24/16 kg

15 burpees 

10 box jumps 

1 wand walk + 4 shoulder tapps