MITTE

Deadlift

3-3-3-3-3

EMOTM 15

1. 5 pull ups

2. 5 ring dips

3. 5 burpee box step overs (7.5/12)

Then, 

AMRAP 2min

Double Unders 

WEILIMDORF

EMOTM 10min, alternating

1. 3 Deadlifts, start at 60% and increase load 

2. 20m shuttle run 

Then,

4 rounds for time:

4 muscle ups

8 burpee box step overs (10/15)

20 double Unders 

WEILIMDORF

Clean from power position

50%x5, 60%x5, 65%x5, 70%x5, 65%x5

Rest 90seconds between sets

"Annie get your gun!"

50-40-30-20-10

Double Unders

Sit ups

6 pistols (alt) between each round

MITTE

Front Squat

3-3-3-3-3

"Annie get your gun!"

50-40-30-20-10

Double Unders

Sit ups

6 pistols (alt) between each round

WEILIMDORF

Clean from power position

50%x5, 60%x5, 65%x5, 70%x5, 65%x5

Rest 90seconds between sets

"Annie get your gun!"

50-40-30-20-10

Double Unders

Sit ups

6 pistols (alt) between each round

WEILIMDORF