Push & Pull

4 sets:

1-2 Rope Climbs
3-5 Strict HSPU

-rest as needed between exercises-

~15 min. TC

Core Strength

3 Rounds for quality, not for time:

Barbell Roll Out x 8-10
Hanging Leg Raise x 8-10
Tall Kneeling Pallof Press x 10/Side
Med. Ball lateral toss to wall x 10/Side

Skill

Bar muscleup progressions

Wod

Open 19.4
12 min cap for

3 rounds
10 snatches (42,5/30)
12 barfacing burpees

Rest 3 min

3 rounds
10 bar muscleups/pullups
12 barfacing burpees

Clean Technik:

Second Pull

Work up:

Clean Pull + Low Hang Clean Pull + Low Hang Clean + TnG Hang Clean
(TC: 12 Min)

EMOM 10:

KB Macho Man:
- 3 KB Cleans
- 3 KB Front Squats
- 3 KB STOH

In Teams of 2:

3 Rounds:
6x 90s/30s:
1. Ski
2. Bike Erg
3. Burpee Bj (both)
4. Air Bike
5. DU (both)
6. Sled Push

Rest 2 Min b/t rounds

Total Time: 40 Min

19.4

19.4