Planche, Pull Ups and Plate Climbers

Movement Prep.

Planche
knees on floor
feets on floor
parallets
banded

Pulls Ups/Ring Row
4 Sets of:
30 sec Chin over Bar Hold/Chin Up with 5 sec pause
30 sec rest
30 sec slow scapula Pull Ups
30 sec rest

Plate Climbers
with 5 kg Plate
for max high

2min ME Double Unders

Max number of reps in 2min.

Max time L-sit

One attempt for max time in L-sit.
Variations:
1. hold feet over medball
2. hold feet over floor (legs straight)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)

"EMOM what you got"

20 min EMOM for consistent reps
1. row for calories
2. DB Thruster (2x22,5/15kg)
3. alt. rev. goblet lunges (32/24kg)
4. Box facing BBJO (24"/20")

Clean and Jerk

5 sets of:
3 Position Clean (high hang + Hang + Below knee) + 1 Jerk

5 sets of:
Clean Pull + Hang Clean + Jerk

5 sets of:
Clean and Jerk

Work up over all 15 sets

Accessories

3 sets of:
6-10 BB bent over rows (X131)
6-10 BB roll outs

Wod

A) @00:00 every 2min for 12min (6 sets):
10sec Sprint on Air Bike

B) @20:00 For Time:
1000/900m row
400m run
750/650m row
400m run
500/450m row
400m run
250/200m row
400m run
(20min cap)

WOD

In a 10min window:
1200m run
then AMRAP of:
5 P. Snatches (52,5/35kg)
7 Bar facing Burpees
9 T2B
rest 5min
In a 10min window:
1200m run
then AMRAP of:
5 Thrusters (52,5/35kg)
7 Bar facing Burpees
9 T2B
rest 5min
In a 10min window:
1200m run
then AMRAP of:
5 P. Cleans (52,5/35kg)
7 Bar facing Burpees
9 T2B
rest 5min
- 45min running clock -