40 strict pull ups 

30 power snatches 50/35 kg

40 strict press 50 /35 kg

30 clean and jerk 50 /35 kg 

6 x 6 speed strict press 

wod

21/15/9

dumbbell snatch 

dumbbell clean and jerk

after every round 200 meter run

22,5/15 kg

30 minuten amrap 

50 slam ball cleans

50 slam ball squats

50 burpees

speed deadlift 5 x 6

wod

45 box jumps buy in 

3 rounds

200 meter run 

9 deadlifts 120/85 kg