Core, Peg Board and Ring Dips

Hollow Hold Tabata
Arch Hold Tabata
L-Sit/Tuck Sit on Parallets
Parallet Swings

Movement Prep.
Peg Board

Ring Dips
4 Sets 5-10 Ring Dips (scale as needed)
2 x 30 sec Top Hold
2 x 30 sec Bottow Hold
2 x SLOW excentric Dip

Push - Pull

4 sets of:
6-8 single arm KB-press (each arm)
rest 30-60sec.
3-5 strict (wtd.) Chin ups
rest 30-60sec.

WOD

3 rounds of:
20 push ups
15 pull ups
70 DU´s
- 9min cap -

Clean and Jerk Complex

Work up to heavy weight for:
Clean + Push Jerk + Split Jerk

Power Clean + Push Jerk

E2MOM for 10min (5sets):
1 P. Clean + 3-5 TNG Push Jerks
As heavy as form allows (2RIR)

Accessories

3 sets of:
6-8 single arm DB/KB Push Press (each side)
6-8 BB bent over rows
6-10 side plank Powell raise each side

Conditioning

5 Rounds for max. cal. each round:

*Running clock*

300 meter run
Bike for cal. until 3:00
Row for cal. until 5:00

- rest 2 minutes -

Move and Mobilize

5min easy row or Bike
1-2 movement flows
1-2 upper body stretches (hold for 2min)
1-2 lower body stretches (hold for 2min)
5min row or Bike
5min nose breathing (2-3sec. in 6-8sec. out)