29-07-2021 Weightlifting 1RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (Time) For Time For Time 10 Rounds 1 Squat Snatch 50/30 2 Burpees over Bar 3 T2B Into 10 Rounds 2 HSPU 3 Box jumps 4 KB Swings 32/24 TC: 16

28-07-2021 Weightlifting 1RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Devils Press 2×15/ 10 10 Box jumps 20 DU/60SU Rest 2 min AMRAP 8 10 Push ups 10 KB Taters 24/16 20 Mountain Climbers

27-07-2021 Weightlifting 1RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (Time) For Time 30 C&J 50/30 30/25 cal Bike, Row 30 Pullups TC: 9 Rest 1:30 min 30 DB Snatches 1×22,5/ 15 30 DB Thrusters 1×22,5/ 15 30 Burpees over DB TC: 9

26-07-2021 Weightlifting 1 RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (Time) Buy in : 50 Air Squats Into: Diane 21-15-9 DL 100/70 HSPU / Pike push ups Cash out: 50 Burpees TC: 20

23-07-2021 Metcon Metcon (Time) For Time For Time: 800 m run 30/25 cal Row, Bike, Ski 30 Pullups 30 Box jumps 30 Slamballs 10/5 400 m run 30/25 cal Row, Bike, Ski 20 Pullups 20 Box jumps 20 Slamballs 200 m run 30/25 cal Row, Bike, Ski 10 Pullups 10 Box jumps 10 Slamballs TC: 35

21-07-2021 Weightlifting 1 RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 AMRAP 18 200m run 10 KB Swings 24/16 B10 Box Step ups 24/16 10 Burpee Box jump overs (Hands are allowed

20-07-2021 Weightlifting 1RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (Time) For Time Buy in: 800m run 3 Rounds 20 Pullups 30 DU / 90 SU 40 DB Lunges 1×22,5/ 15 Cash out: 400m run TC: 20

19-07-2021 Weightlifting 1 RM (Weight) 1 RM Backsquat or C&J or Snatch or Frontsquat or Push Press or Strict press or Overhead squat or DL TC: 15 Metcon Metcon (Time) For Time Die Time 50 Cal Bike, Row, Ski 15 Clean 50/30 Rest 1:30 40 Cal Bike, Row, Ski 15 Clean Rest 1:30 30 Cal Bike, Row, Ski 15 Clean TC: 20

15-07-2021 Weightlifting Weightlifting (Weight) 3×12 banded Strict C2B Pullups @RPE 9 2x 15 half kneeling DB Strict press @RPE 9 2x 12/12 Suitcase Good Morning Metcon Metcon (Time) For Time 10 Rounds 5 Burpee 2 Bear Complex 50/30 N20 DU/ 50 SU TC: 16