Pullup Test

In 8min:
Find a heavy 3RM Pullup

Paralett Cycle

3 rounds of:
90sec AMRAP Parallett Cycle

1min rest between the Cycles

Hold it:

Accumulate: (12min TC)
1min Handstand hold
1min Plank hold
1min Farmers hold
1min Plank hold
1min Ring Top hold
1min Plank hold
1min Bar Hang
1min Plank hold

Intervalle

5 rounds of:
1min Assault Bike
rest 30sec.
1min russ. KBS (24/16kg)
rest 30sec.
1min Burpee broad jump
rest 30sec.
1min row
rest 30sec.

Big lifting emom

Every 90 s for 9 min do (rest 1 extra min between parts)

1. 3 hang muscle snatches
2. 2 hang snatches
3. 1 hang snatch

Partner AMRAP

In Teams of Two:
As YGIG

4min AMRAP:
AirBike
1min rest
4min AMRAP:
SkiErg
1min rest
4min AMRAP:
Row
1min rest
4min AMRAP:
Sled Push

Mobility

Posterior chain (hintere Kette)