Fr 31.08. Strength Emom 10 Even          Deadlift  5 Uneven      BoxJump 10 Metcon 5 Rounds 30 Push Ups 250m Row

Do 30.08. Strength Push Press 5-5-5-5-5 Metcon 12-9-6 Hang Squat Clean (60/40) Ring Muscle-Up or 21-15-9 Hang Squat Clean (40/25) Pullup (Chest-to-Bar if able)

Mi 29.09 Hang Power Snatch 5-5-5-5-5 Metcon 5 x 2min  rounds 200 m Run 20 Swings  (24/16) AMRAP Handstand Push Ups

Di  28.09 Strength: Back Squats: 5-5-5-5-5 Metcon For time: 50 bar muscle-ups/ctb Pull Ups ( Skill work – Kipping, CTB, MU)

Fr 24.08 Strength: Front Squat 4-4-4-4-4 Metcon 21-18-15-12-9-6-3 Handstand Pushups, Pistols, Dumbbell Snatch Time Cap: 18 Minutes

Do 23.08. Strength Overheadsquat 6-6-6-6-6 Metcon 7 min AMRAP: 7 Pull ups 14 Dumbbell Hang Clean & Jerk (7 each arm) – rest 3 minutes – 7 min AMRAP: 7 Burpees 14 Dumbbell Goblet Squats Men 22,5, Women 15 dumbbell.

Mo 27.09 Strength Hang Power Cleans  5-5-5-5-5 Metcon 5 x 2min Rounds 10 Thruster 40/25 50 Double Unders/200m Row rest 3 min between  rounds

Mi 22.08 Strength a) Push Press 4-4-4-4-4 b) Chin-Up 6-6-6-6-6 Metcon For time: 30/20 Calorie AirBike 30 Bar Facing Burpees 30 Ground-to-Overhead 40/25 – rest exactly 5 minutes – 30 Ground-to-Overhead40/25 30 Bar Facing Burpees 30/20 Calorie AirBike

Di 21.08 Strength Squat Clean  5-5-3-3-1 Metcon 7 Rounds for time 7 Power Cleans  (40/25), 7 Thrusters, 7 Back Squats 7 Push Press Time Cap: 14 Minutes