12-10-2021 Weightlifting EMOM 14 (Weight) EMOM 14 1 – 7 8-10 Kipping Pull ups 8 – 14 6 Power Cleans @ 50% !!!Touch and Go!!! Metcon Metcon (Time) For Time 4 Rounds 75 DU/ 40SU+35DU/60SU+15DU 7 HSPU/ Pike Into: 15 – 12 – 9 DL 120/85 C2B Pull ups/ Pull ups TC: 13 Extra Work: 3 Rounds 21 YTI`s

11-10-2021 Weightlifting EMOM 14 (Weight) EMOM 14 1 – 7 6 Snatch @ 60% !!!Touch and Go!!! 8 – 14 5 Overhead Squats Metcon Metcon (Time) For Time 30 – 20 – 10 DB Thrusters 2×22,5/15 DB Cleans 2×22,5/15 Pogo Burpees over DB TC: 16 EXTRA Work: 3 Rounds 1 min Plank 15 V-Ups

07-10-2021 Weightlifting Deadlift (Weight) 7 sets of 5 Deadlift@ 70% !!!Snatch Grip!!! Metcon Metcon (Time) For Time 21 – 15 – 9 Snatch @ 50% Wall Balls 9/6 Pull ups TC : 16

06-10-2021 EXTRA WORK: 4x 21 YTI`s (7Y, 7T, 7I) Weightlifting C2B (Weight) 7 Sets of 8 Strict C2B Pull ups (Banded) !!!Supinated Grip!!! 60 sec. Rest between sets Metcon Metcon (Time) Buy in: 100 DU/50SU+50DU/80SU+20DU Diane: 21-15-9 DL 100/70 HSPU Cash out: 50 Mountain Climbers TC: 14

05-10-2021 EXTRA WORK: 4 x 10/10 Pallof Press 55-60 Desinfektion und Abbau Weightlifting Squat Clean (Weight) EMOM 12 6 Squat Clean @ 50% !!!Touch and go!!! Metcon Metcon (AMRAP – Reps) AMRAP 16 2-4-6-8-10-12-14-16-18…..usw. Devils Press 1×22,5/15 T2B/ High Knees DB Snatches L-sit Heel overs

04-10-2021 EXTRA WORK: 3 Rounds 20 Single Leg toe touches 20/20 Side Plank Hip raises Weightlifting StOH (Weight) EMOM 14 8 Shoulder to Overhead@ 50% of your PushJerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Front Squats 50/30 10 Burpees over Bar 10 Backrack Lunges 10 Bent over Row

01-10-2021 Metcon Metcon (Weight) EMOM 10 1: 15/12 cal Bike / Scale Cals That you are done after 40 sec. 2: 14 DB Shoulder to Overhead 2x 17,5/12,5/ Scale as needed for 14 Reps 3 Min. Rest EMOM 10 1: 17/14 Cal Row/ Scale cals that you are done after 40 sec. 2: 15 T2B / High Knees/ Scale the Reps that you are done in 30 sec. 3 Min. Rest EMOM 10 1: 10 Burpee Boxjump Overs (with Hands on the Box for safety) 2: 60 DU/ 30SU+30DU/50SU+10 DU /Scale Reps that you are done in 30-40 Sec.