08-12-2021 Weightlifting Squats (Weight) 6 x EMOM 10 Frontsquats @50% Into 6 x EMOM 15 Squatjumps Metcon Metcon (Time) 3-6-9-12-15-18-21 Deadlift 100/85 65-70% C2B Pull ups TC: 20

07-12-2021 Skill Unbroken (Weight) 5 x E90sec. Max Unbroken touch and go Snatches @60% Into 5x E90sec. Max Unbroken SDHP. Same weight Metcon Metcon (Time) For Time: Buy in: 20 Burpee Pull ups 4 Rounds 25 Box Jumps 15 Wallballs 9/6 Cash out: 10 Burpee over Box (+Hands) TC: 18

06-12-2021 Metcon Metcon (Time) 12 Days of Nikolaus 1 Farmers Walk = 2 Lanes /1×32+22,5/20+15 2 DB Snatch 1×22,5/15 3 Push ups+Toe Touches 4 Burpees 5 Goblet Squats 32/20 6 T2B 7 Deadlift 32+22,5/20+15 8/8 Lunges 32+22,5/20+15 9 DB Thrusters 1×22,5/15 10 KB Box Step ups 32/20 11 DB Cleans 1×22,5/15 12 Devils Press 1×22,5/15 1, 2+1, 3+2+1, 4+3+2+1 …..usw… TC: 35

01-12-2021 Weightlifting Complex (Weight) 6 sets of 6 Floating RDL (1RM DL) 45%,45%,50%,50%,55%,55% 90 sec. Between Sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 15/12 Cal Bike/ Row/ Ski 15 Burpee to Pullup Bar 15 Pull ups Rest 3 min AMRAP 7 9/7 Cal Bike/ Row/ Ski 9Burpee to Pullup Bar 9Pull ups