Author: Christian Sieger

Überraschung !!!!

Choose one of the following:
hspu
the Pull up Kipp
Ring Dip stabilisation

Thruster for load
Every :90 sec x 10
4 Heavy Thruster
start at 45/30 work up

score is heaviest weight

On every minute x 12 min
minute 1-3 : 5-10 Hspu
minute 4-6: 5-10 Pull ups
minute 7-9: 5-10 Hspu
minute 10-12: 5-10 Pull Ups

score is max reps completed

Snatch Balance
5×2 start at 70% best Snatch

Emom 8 min
1 Squat Snatch

10 Rounds
30 Double Unders
7 Power Snatches
M 47.5 W 35

Time Cap 15min

Skill for 15min
Choose one of the following:
hspu
the Pull up Kipp
Ring Dip stabilisation

Every :90 sec x 10 Rounds
1 Clean+ 2 Front Sq + 1 Jerk
start at 70% of Clean
RX: Squat Clean
Beginner: Power Clean

Amrap 8 min
10 TTB
5 Push Jerks
10 TTB
5 Power Cleans
(scale to an unbroken
rep Scheme for TTB)
M70 W50

5 Rounds
:30sec Hollow Rock +weight
:30 sec Plank Hold

12-10-8-6 Overhead Squat
50 Double Unders
start at 60% of best Overhead Squat

Beginner: Single Unders or max unbroken reps DU

Every 5:00 x 4 Rounds
200 m Hill sprints
12 DB Snatches
8 Burpees over DB
M 22.5 W 15

Rx+= 12 DB OHSQ

Open 18.3

Overhead Squat
3-3-3-3-3

Back Squat
2x max reps with heaviest OHS weight
——

5 RFT
10 Power snatches 40/30
20 Doubles
30 Air Squats

Time Cap 10 min

Scale I
30/20 and Single Unders

Skill Pull ups or Muscle ups
Then

3 rounds
Max kipping Pull ups / muscle ups
20m Dual KB OH Walk ( you choose the weight)
Rest as needed

For time
18-15-12 Power Clean 55/35
9 Wall Balls

12-9-6 Power Clean 70/45
15 Wall balls

6-4-2 Power Cleans 85/55
21 Wall Balls
Time Cap 20 min

Scale I
1. Round 40/25
2. Round 50/30
3. Round 60/35

Scale II
1. Round 25/15
2. Round 30/20
3. Round 35/25

After Tod :
30 good morning
30 sit ups
20 good morning s
20 sit ups

Skill kipping pull ups or

Strength
4-5-6-7 strict Pull ups
Hollow rock 30 sec

Emom 20 for max reps per minute
A. Row for calories
B. TTB ( strict or kipping)
C. Deadlifts 100/70
D. Rest

Scaled I
weight

Scaled II
Ttb = knee tucks, knee raises

Skill hspu or Strength 8-10-12-10-8 Hspu

In 9 min max rounds of
5 kb snatch
5 kb push press
10 kb step ups
20m front Rack Walk
Switch arm after one round
—–
Amrap 11
3-6-…Push Ups
20 Air squats

Scaled I
5 Hspu or Push ups
20 Air squats