Christian Sieger

Amrap 15 Partner A 50m One arm farmer carry 60/40 500m row Partner B Amrap 10 dual KB clean and Jerks 24/16 5 Turkish Get ups

Emom 12: O: Thruster 45/30 E: Toes to Bar So viele Reps in der Minute wie möglich, so schwer wie möglich Rest 5 min Emom 8 O: Ring Plank Hold E: KB Swings 32/24

Accumulate 2 minutes Ring Pull up hold Every break: 5 empty barbell OHSQ Amrap 5 20 Heavy Ring Rows 5 hang squat snatches 50/35 Amrap 5 20 Heavy Ring Rows 5 Overhead Squats Amrap 5 20 Heavy Ring Rows 5 power snatches Rest 2 minutes btw Intervalls

Back squats Waves ( letzte Woche) 2 sets: 7x 73% 2×80% 7x 75% 4 rounds for time 75 doubles 15 deadlifts 100/70 200m Dual KB Farmer Carry Walk

“EVA” 5 Rounds 800m Run 30 Kb Swings 30 Pull Ups

Split jerk heavy single 5 rounds 10 push Jerks 60/40 200m run Rest 3 min Accessory work: 30-25-20 Sit ups 10-10-10 Dual DB Strict Presses

„Murph Practice“ 4 Rounds 400m Run 50 Air Squats 20 Def Push ups / Push Ups 20 Pull Ups Accessory- 15 min Back Extensions Hollow Rock Kb swings

Amrap 20min 2 Muscle Ups 4 Hspu 8 KB Swings 32/24

EMOM 10 1 Pause Front Squat with 3 sec in bottom position 1 Split Jerk Amrap 15 min 30 Hang Squat Cleans 60/40 40 Burpees 50 Wall Balls 60 Doubles

Row Conditioning 2x250m (