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„Death by strict Pull ups“ (+1 rep each minute) (Start at 3 reps! (scale: banded Pull ups- choose color to perform max 10 reps)) Russian Single Leg Step ups- Back rack 6x 8 for max weight (4 right 4 left) Metcon: 3 Rounds 500m Row 400m Run 30 KB Swings 32/24kg Rest 2 min

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Pull Up Test: Max Pull Ups in 1 min (kipping, Butterfly, strict) Deadlift Test: Max Bodyweight Deadlifts in 2 min (no scale) Amrap 20 min 3 Deadlifts 60/40 6 Hang Power Cleans 12 Lunges 24 Doubles (scale: 30 sec attempts)

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Snatch Balance- 5 min for heavy Singles Snatch – work up to a Heavy Double in 20 min ( TnG) For Time If you can perform 10+ Hspu: 100 Handstand push-ups for Time (Every 90 sec : 8 DB Power Snatches 22,5/15kg switch as needed) If you can perform 5+ Hspu (with 1 Abmat allowed): 50 Handstand push-ups for Time (Every 90 sec : 12 PVC Sit ups) If you cannot perform 5 Hspu: 35 Wall Walks for Time (Every 90 sec 12 PVC Sit ups)

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For Time 90 Dual Kb Swings 16/12kg 70 Dual Kb Front Squats 50 Dual Kb Push presses Every 3:00min start a 200m Run 16kg KB = 15kg DB 12kg KB = 10kg DB Rx: Dual Beginner: One Arm / switching hands allowed anytime

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Overhead Squat 5×2 start at 80% 2 RM hang Squat Snatch in 10 min Team Wod (2er) 7 Rounds each 300m Row 7 Burpee Box Jumps Over 14 Overhead Squats 50/35 Partner A works Partner B rest

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5x Super Sets 5+ Strict Pull Ups 5+ Ring Dips 5+ strict TTB Rest 2min Amrap 20 min 1-2-3-4-…. Ring Dips TTB One Arm Front Squat KB 32/24 „Extra Credit“ 3 Rounds 8+8 one arm DB Presses (hasp)

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skill Hspu Emom 8 A: -8 Hspu B: 5+ strict Pull ups Back Squats heavy Triple, then 3×3 with 80% Emom 18 A: 5+ Hspu B: 30+ Doubles C: 12 + Wall Balls Score is max reps per minute, no score if you cannot reach the required reps