11.12.23

For Quality 14′:
10x Dips (sc.: assisted)
10x Push-ups (*Adv.: weighted)
10x lateral Sideraises 2×2,5/1,25kg
~ 1′ Break

WoD: AMRAP. 1 Round [10′]:
1′: F-Squats 30/25kg
2′ Break:
1′: F-Squats 40/30kg
2′ Break
1′: F-Squats 50/35kg
2′ Break:
1′: F-Squats 60/40kg
– add 10/5kg each Round.
– Score: weight liftet in the last Round + all reps

Finisher:
1′ Hollow Hold + 1 V-up every 5“
90“ Plank 15/10kg