EMOM 14 min.

1. min: 1-5 (weighted) Chin Ups
2. min: 20-30 sec. Handstand Hold

EMOM 20 min. (40 s. on/20 s. off)

1. min.: Hollow Body Hold
2. min.: Chin over Bar Hold
3. min.: Arch Body Hold
4. min.: Strict Leg Raises
5. min.: Shoulder Taps

Gymanstics

Practice 10-15s handstand walk variations alternating with banded 10-15 banded Lat pulldowns for 12 min

Wod

Amrap12
2 strict hspu / full pushup
50m sprint
4 hspu
50m
6
50m
8
50m
.....

Clean Complex

Technik und Kraft

Press Complex

Technik und Kraft

Bike

For Cal

Snatch

E2MOM for 12min do (start @ 60% and build up)

3 pause snatch (pause 2s above knee)
3 OHS

Gymnastics

4 sets
1 seated (legless) ropeclimb
1 legless ropeclimb
1 ropeclimb
Rest 90s

Wod

30-20-10
DB snatch (22,5/15)
C2B pullups
2 lanes (rack to rack) one arm oh walking lunges after each round

Tc 12 min

Accessories

3 sets
1:00 Weighted plank
Directly into
1:00 weighted pushup support
Rest 1:00

3 supersets (stay moderate and well controlled)
8-10 dB hammer curls
8-10 dB triceps extenstion
Rest 1:00

Upper Body Mobility

Upper Body Mobility