20 min. trainer´s choice.

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

AMRAP 10 min.
50 Double Unders //25Dubs or 50 Singles
2-4-6-8-10-12... Clean &Jerks 61/42,5//42,5/25kg

Core Strength

4 Rounds

Wide legs rotation
10 l 10 r

10 Med Ball V Ups

30 sek Med Ball Blank

10 Med Ball Woodchopper

EMOM 20
0-5       Kipping
5-10    Strict Pull Up 
10-15  Strict Ring Pull Ups
15-20  Strict Ring Dips

find  a number of reps 

Gymnastic Chipper

3 Rounds
1 Rope Climb
5 Muscle up / Jumping
10 C2B
15T2b
15HSPU
10 Ring Dips
20 m Handstand Walk

OTM x 20
1. 8-12 weighted Step ups left leg ahap BB
2. 8-12 dbl. KB Russian swings
3. 8-12 weighted Step ups right leg ahap BB
4. 8-12 Renegade Rows
5. Rest