6 x 6 speed deadlift

wod

18/12/6

sumo deadlift high pull 70/50 kg

push press 70/50 kg

kettlebell overhead squat 24/16 kg

amrap 30 minuten

3 rounds 

15 frontsquats 50/35kg

15 burpees over bar

400 meter run 

5 minuten rest 

rest time 

20 burpees over bar

1 kilometer run

40 strict pull ups 

30 power snatches 50/35 kg

40 strict press 50 /35 kg

30 clean and jerk 50 /35 kg 

6 x 6 speed strict press 

wod

21/15/9

dumbbell snatch 

dumbbell clean and jerk

after every round 200 meter run

22,5/15 kg