22.7.20

Gymnastic Skill

EMOM 9

1- Hollow, arch, w/ accentuated lat pull

2- 8-10 Tempo Ring rows

3- 6-8 Jumping BMU


Gymnastic Efficiency

EMOM 8

Opt. 1: BMU

Opt. 2: C2B

Opt. 3: Pull-ups


Power Endurance

AMRAP 7

3-6-9-12 Ladder

T2B

Clean and Jerk, 60/ 40


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25.7.20

Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ

24.7.20

Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row

21.7.20

Deadlift Every 2:00 x 5 1 . 1 . 1 reps Resting 10sec. between micro sets Aim for 80%+ Battery 'Hold On' 3 RFT 50 DU 20 DB Snatch, 22.5/ 15 10 Burpee box jumps

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider