EMOM 35:

EMOM 15:
1. 40s Wallballs
2. 3 Strict Pullups + 10 Ring Rows
3. 40s DU
Rest 5 Min
EMOM 15:
1. 40s Renegate Row + Pushup
2. 40s Medball Situps
3. 15m KB FA/FR Carry

HSPU - legless Rope Climbs

5 sets of:
3-5 slow ecc. HSPU (3-5sec. on ecc. and kip up)
rest by feel
1-2 legless Rope Climbs
rest by feel

Accessories

3 sets of:
8-12 DB Bench Press
8-12 ring rows (elev. feet)
rest 90sec.

Accessories

3 sets of:
ME L-sit
6x Seitstütz rot. (2,5-7,5kg - pro Seite)
3x 5 band pull aparts + 5sec. hold

Jump warmup

5x5 kneeling jumps

Find a Heavy Single

1. Drop snatch
2. Snatch Balance
3. OHS

Finisher

50 Hang dB snatch for time
(3 min Cap)

In Teams of 2:

2 Min Work - 2 Min Rest
AMRAP 40:
- 100 cal Bike
- 100 cal Row
- 2.000m Medball-Run (200m YGIG)
* every round starts with 10 Devil Presses (2x15/10)

Mobility

Long lowerbody flow