14.06.2021 Weightlifting Back Squat (3×8) 90 secondes rest between sets Deadlift (3×8) 90 seconds rest between sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Buy In: 50 Wall Balls 1-2-3-4-5-… Snatches 2 Wall Walks Rx: Wall Ball: 9 / 6 kg Snatch: 45 / 30 kg

12.06.2021 Metcon (Time) 800m Run 30 Kettlebell Swings 10 Burpees 400m Run 30 Kettlebell Strict Presses 10 Burpees 400m Run 30 Kettlebell Ground to Overhead 10 Burpees 400m Run 30 Kettlebell Goblet Squats 10 Burpees 1.600m Run Rx: 20 / 12 kg

10-06-2021 Weightlifting Strenght (Weight) 4 x 8-12 Front squats @50% 90 sec. Rest between sets 2 x 10 Deadlifts @60% 60 sec. Rest between sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 AMRAP 14 50 DU / 150 SU 5 C2B Pullups 5 T2B 5 Thrusters 40/25 5 HSPU/ Pike push ups

09-06-2021 Gymnastics Pull ups (Max reps) 3 sets Max unbroken Strict Pullups Between 6-10 unbroken Pullups 90 sec. Rest between sets 2 sets 8 kipping Pullups 60 sec. Rest between sets Metcon Metcon (Time) For Time For Time 10-20-30 Clean &Jerk 40/25 Box jumps TC: 15

08-06-2021 Weightlifting Press (Weight) 2 x 6 Strict press 2x 8 push press 2x 10 push jerk Metcon Metcon (Time) For Time For Time 4 Rounds 9 Thrusters 40/25 9 Pullups 9 Burpee over Bar TC: 16

07-06-2021 Gymnastics Strenght (Max reps) Strenght 4×10/10 weighted lunges 60 sec. Rest between sets 2 x 8 Deadlift @60% 60 sec. Rest between sets Metcon Metcon (Time) For Time For Time 5-10-15-20-15-10-5 Wallballs T2B TC: 17

05.06.2021 Metcon (Time) 1.600m Run 20 Ground to Overhead 400m Run 20 Overhead Squats 400m Run 20 Front Rack Lunges 400m Run 200m Overhead Walk 1.600m Run

02-06-2021 Outdoor Gymnastics Strengh (Max reps) Strengh: HIT banded bent over rows: 1 min = 1 row 3x 1 row – 30 sec. Rest between reps TABATA Snatches 8x 20 sec on 10 sec. Off Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 AMRAP 30 10 Devils Press 20 sit ups 1 run to the Box & back 20 weighted lunges 10 c&j 1 run to the Box & back 10 push ups 20 Shoulder to Overhead 1 run to the Box & back Equipment: 1 Zusatzgewicht , Matte, Band

01-06-2021 Outdoor Gymnastics Strengh (Max reps) HIT pushups: 1 min = 1 push up 3x 1 Squat – 30 sec. Rest between reps TABATA push ups 8x 20 sec on 10 sec. Off Metcon Metcon (Time) For Time Buy in 800m run 3 Rounds 40 Russian Swings 20 Overhead squats 20 Single toe touches 40 Bent over rows 60 DU/ 180 SU Cash out 400m run TC: 32 min Equipment: 1 Zusatzgewicht, Seil, Matte