Strict Pull Up

10 min. EMOM 1-3 reps Partner Strict Pull Ups
ODER
10 min. EMOM X reps Strict Pull Ups
ODER
build up to a 1 RM weighted strict Pull Up

EMOM 16 min. (30 sec. on/ 30 sec. off)

1. min: Ring Plank
2. min: Hollow Rocks
3. min: Handstand Hold
4. min: L-Hang

Band Accessories

3 Rounds not for time:

20 Triceps Extension
20 Biceps Curls
20 Band Pull Aparts

Strict Pullups

4 sets
10x1 strict pullup with 10s rest (weighted if possible)
After 10 reps rest for 90s

Wod

Amrap7
2 pullups
2 burpees on plate
4
4
6
6
......

Accessories

2 sets of
8-10 half kneeling one arm kb/dB press each side
8-10 palloff press each side

Clean and Jerk

Find Max weight for:
Clean + 2 Jerks

Clean and Jerk

5x Clean + 2 Jerks @ 90% of A

Complex

6 sets of:
3 P. Clean + 3 Front Squats + 3 P. Press
Climbing

Bike-Row-Run

Every 8min for 40min (5 Sets)
30/20 cal Bike
30/20 cal Row
400m run

Clean complex

E2mom for 16 min do
1 clean lift off
1 clean pull
1 clean high pull
1 power clean
1 jerk

Gymnastics

Emom10 do
4-5 high boxjumps

Wod

5 rounds
5 double Kb swings (24/16)
5 double Kb cleans
5 double Kb fs
5 double Kb stoh
200m run

Tc 10

Accessories

4x Me frontlever hold

3x 6-8 reps half kneeling bottomup Kb press each side

LOWER BODY MOBILITY

LOWER BODY MOBILITY