**Push/Pull Strength**

4-5 Rounds:

Strict Pull Up x 5 (wtd./Cluster/Partner+langsame Exzentrik)
rest 30-60 sec.
Ring Dip/Ring Push Up x 6-8 (Tempo 2011)
rest 30-60 sec.

**CORE**

2 Rounds:

Russian Twist x 30 (15/Side)
Hanging Leg Raise x 8-10
Med. Ball Lateral Toss To Wall x 8-10/Side
Banded Dead Bug x 20-30

Backrack Reverse Lunges

In 5-7 sets Build up a heavy set of 6 lunges per leg ( first weak leg then strong leg)

*After each set do 1 lane uneven Farmers walk (one kb in farmers pos. And one kb OH )

Gymnastics Strength

12 min quality amrap
1 negative chinup (5-10s descent/wtd if too easy)
1 wallclimb + 10s hold
10-20s chin over bar hold (wtd if too easy)
1 wallclimb + 10s hold

C&J Complex

Work the weight up in 12‘ for the following complex:
H.S.Clean + Front Squat + P. Jerk

Overhead Squat

5X5 OHS @RPE 8

Accessories

12-20 MedBall Russian Twists
20m Waiters Walk (each side)
8-12 Partner Beinbeuger

500m Row

For time:
500m row
- row for your best time and see avg. Watts -
5‘ rest
then
E4MOM for 16‘ (4 rounds)
row 500m @80% your personal best avg. Watts capacity

WOD

For time (TC 10‘)
50-30-10
Cal row
100-60-20
Double Unders

Gymnastic Skill

Emom8
1. 3 def. Kipping hspu (challenging but UB)

Strict Press

work up to a 5RM single arm DB-strict press in 5-7 sets.

Supplemental Lift

4x 1-3 legless Rope Climbs
in a superset with
3x 6-10 (wtd.) ring dips
- rest 60sec. between movements -

WOD

5 rounds of:
12 alt. DB-Snatches (30/20kg)
4 Bar MU
- 8min cap -

Accessories

Crossover Symmetry - Strength