Author: Christian Sieger

Skill for Wod

Emom 30
1: 40 sec max HSPU
2: 15/12 Cal row
3: 10 sec on
5 sec off
Ring L-Sit hold

Row: nicht mehrs als 50sec
L- Sit: Ringe; Box; hollow Tuck hold so lange wie möglich

Pull ups
10 x 3-5 strict ( or weighted)
rest 30 sec

Front Squat
3×3 82% of 1Rep max

For Time
21-15-9
Power Cleans
Burpees over Bar
Front Squats
M 55 W35

10 Rounds
10 Burpees
10 TTB

Scaled:
10 Rounds
10 Burpees
15 Turkish Sit ups 10/5kg

5 Rounds for Time

400m Run
15 Front Squats

M 43
W 30

On the 12 minutes for 4 rounds
1 min Kb Snatches
1 min Sit ups
1 min Lunges

M 24
W 16

Clean DL
5x 3 90%

Amrap 20min

30 Sit ups
20 Air Squats
10 DL 90 kg/70kg

AMRAP 7

3-6-9-…

PullUps

Thrusters 45/30kg

then: 7 min for max of the day Clean ( power or Squat)

Every 4 min x 5 Rounds
20 Kb Swings
15 Wall Balls
10 Single Leg DL (heavy as possible)
10 Kb Bent over Rows (10 per side)

M+W heavy as possible

Amrap 14min
3 Push ups
3 Box Jump Overs
3 TTB
(+ 3 reps each round)

Back Squats
2 RM
then:

Death by “Squat Cleans”
start at 4 reps

M 60 W 35