All Levels:

 

A. "Arnie"

With 32/24 kg KB for time:

21 Turkish get-ups, right arm

50 Swings

21 Overhead squats, left arm

50 Swings

21 Overhead squats, right arm

50 Swings

21 Turkish get-ups, left arm

50 Swings

 

B. 

3x 10 Bent over rows

3x 25 Supermans

 

Advanced Class:

 

A. 10 min. Run to the end of Europa Brücke

 

B. *Church hill"

Every 6 min. for four rounds:

All out sprint to the metal gate next to the church

 

C. Cool down: run back to the gym

 

D. (optional)

5x 20 Bicep curls with bar 45/35 lbs

5x 20 Push-ups