Warm up:

Tabata:
Band pull + KB Strict press in half kneeling position
Tabata:
Band rotation pulls in half kneeling position

Pull and Push:

In Teams of 3:
2rounds:
Establish a 3min unbroken Bar hold with:
Alt. Chin over Bar hold and L-hang
1min rest b.r
2rounds:
Establish a 3min unbroken
Alt. Low push up hold and Ring Dip top hold
1min rest b.r.

Finisher:

80 DU`s
20 Burpees
30 Situps
(TC 3min)

Gymnastics Strength

4 sets of:
6-8 pistols (each leg)
10-20sec. L-hang
8-10 "heavy" ring rows (elev. feet)
- rest ~ 30sec. between movements -

WOD

3 rounds of:
30sec. on 30sec. off
1. C2B
2. Bike
3. Ring Dips
4. DB-Thrusters (2x22,5/15kg)

Jumping

Max vertical leap on wall in 10 jumps

Tng cleans

Every 90s do

12-10-8-6-4-2-1-1
Each set heavy

Finisher

With 2 kbs
100m waiters + suitcase carry
100m fr carry
50-100m straight arm duckwalk

Wod:

0-8min:
Every 2min:
30 DU`s
10/7cal Air Bike
8-10min:
Recovery run
10-18min:
Every 2min:
7 Burpees over Rower
15/12cal row
18-20min:
Recovery run
20-24min:
EMOM:
10/7cal Air Bike
24-26min:
Recovery run
26-30min:
EMOM:
15/12cal row
30-32min:
Cool down run

Mobility

Flossing fullbody