tc: 30 min / 3 rounds

10 powercleans 50/35
20 frontsquats 50/35
40/30 cal row/ski
or 1000/800m bike
or 30/24 cal air bike

every 3:00 min 6 alternating
devil cluster 22,5/15

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