Laktatfabrik

As many repetitions as possible:

• Parallette Jump Throughs

Time for the Jump Throughs is as long as the partner needs to do 20 Jumping Muscle Ups. 3 rounds, winner is the partner with the highest total Parallette Jump Throughs.

Max effort:

Back Squat 5-5-5-5-5

3 rounds for time:

• 20 Kettlebell Swings
• 50m Sprint
• 12 Wall Balls
• 10m Walking Lounges
• 100m Sprint
• 10m Walking Lounges

3 rounds for time:

• Bear Crawl (3 floors)
• 15 Ball Slams
• Run 600m

For time:

• 21 Wall Balls, Double Unders
• run up 6 floors
• 15 Wall Balls, Double Unders
• run up 6 floors
• 09 Wall Balls, Double Unders
• run up 6 floors

1 rep max weight:

• deadlift
• bench press
• backsquat

aka. powerlifting

For time:

with a 20kg backpack

• run up 7 floors with a 20kg hose
• hoist up a 20kg hose 7 floors

workout based on the first part of the Firefighter’s Combat Challenge course.

3 Rounds for max reps:

• 1 minute Dips
• 1 minute Wall Balls
• 1 minute Box Jumps
• 1 minute Burpees
• 1 minute rest

Scaled “Fight Gone Bad” from CrossFit.

For time:

• 21 Kettlebell Swings (24kg)
• 21 Burpees
• 15 Kettlebell Swings (24kg)
• 15 Burpees
• 09 Kettlebell Swings (24kg)
• 09 Burpees