600 meter run

30 handstand push ups 

15 deadlift 100/70

400 meter run 

20 hspu

10 Deadlift 120/85

200 meter run 

10 hspu 

5 deadlifts 140/100

1 rm snatch high pull

wod 

"Isabell"

30 snatches 62,5/42,5 kg 

20 minuten amrap 

20/15 cal ski/row /500 meter bike

20 lunges 

20 behind the neck push press 30/20 kg

20 laterale burpees over bar 

6 x 3 push jerk 

wod 

10 clean and jerk 70/50 kg

100 plate jumps

10 clean and jerk 80/55 kg

100 plate jumps 

10 clean and Jerks 90/62,5 kg