speed strict press 6 x 6
wod
8 rounds
12 v - ups
4 front squats 100/70 kg
amrap 30 Minuten
30 db hang clean and jerk 22,5/15
60 plate Jumps
30 floor presses 22,5/15 kg
600 meter run
30 renegade row 22,5/15
speed deadlift 5 x 6
wod amrap 15 minuten
50 hang power cleans 62,5 /42,5
400 meter run
30 shoulder to overhead 62,5 /42,5 kg
200 meter run
rest time
front squats 62,5/42,5
3 x bear komplex 80/55 kg
12 pistol squats
200 meter run
amrap 14 minuten
