CHIN UP STRENGTH

Option A) 10 min. EMOM: 1-3 reps Partner Chin Ups
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Option B) 10 min. EMOM: 1-3 reps (weighted) Chin Ups
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Option C) in 10 min. build up to a 1 RM weighted Chin Up

EMOM 15 min. (30 sec. on/ 30 sec. off)

1. min: KB Get Up Sit Up
2. min: Chin Over Bar Hold
3. min: Skull Crusher
4. min: Strict Leg Raise
5. min: Wall Climb (slow & controlled)

HS walk

Skill training on Wall or freestanding

Open 18.4

For time:
21 deadlifts
21 handstand push-ups/HR PU
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts
50-ft. handstand walk/bearcrawl
15 deadlifts
50-ft. Handstand walk
9 deadlifts
50-ft. handstand walk

Time cap: 9 min.

Tall Jerk

3x 3
work up in weight

Split Jerk

Work up to a max single in two waves

Front Squats

6x 4 @ ~ 80-85%

Bike

Every 3min for 15min (5 sets)
15sec. ME cal
Every 4min for 16min (4 sets)
30sec. ME cal
Every 5min for 15min (3 sets)
60sec. ME cal
- zu zweit 2min versetzt starten -

18.4

Open WOD 18.4