Wod

For time (TC 35 min)

1600m run
5 rounds of 5 burpees 10 SA DB hang pc (22,5/15 // 5 each side)
1200m run
4 rounds of 5 burpees 10 SA DB hang pc (22,5/15)
800m run
3 rounds of 5 burpees 10 SA DB hang pc (22,5/15)
400m run
2 rounds of 5 burpees 10 SA DB hang pc (22,5/15)

BMU Positioning-Prep

Hollow-Position
Banded Bar Push Downs in Hollow

BMU Skill

1. Drill: Jump to Hollow
2. Drill: Jump to Hollow from Box
3. Drill: Jumping BMU
+ 5min for Individual Work

UpperBody Strength

3 Sets
8-12 (Banded) strict C2B PullUps
8-12 BoxDips
90sec. Rest

Accessory

2-4 Sets of:
10 SA Banded LatPullDowns
:20 sec. Alligator Rolls

Squat

Every 2.30 for 5 sets build up:

4 Backsquats with 4s eccentrics

(Start @ RPE 7/8 and finish with RPE 9 )

Upper body Gymnastics

4 sets
2-3 negative (def.) hspu with 5-10s ecc.!
(Sc: negative box hspu or pike)
Rest 30s
2-3 negative (wtd.) chin ups with 5-10s ecc.
(Sc: feet supported)
Rest 60s

Accessories

3 sets no rest
10 pallof press each side