Online Programming Tag 9

Frohe Weihnachten euch allen!
Lasst euch das essen schmecken und genießt die Zeit mit Familie und Freunden!



Fitness:

3rnds for quality
handstand workchoose between handstand hold, shoulder taps, handstand walk
SU/DU ladder
max rep strict pull upif you cannot perform 3 strict pull ups, do 5 negative pull ups
10–9–8–7–6–5–4–3–2–1
benchpress @ 0,5x bodyweight
box jumps
double under

Performance:

3rnds
10 strict pull ups
10 ring dips
bulgarian lunges3x8
clean&jerk2x360%
2x365%
1x370%
1x375%
for time1000m row
10 dl140kg/100kg
25 burpees over the bar
1000m row

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