Kipping Pull Ups

Practice through
- Kip-Swings
- High Hip
- High Hip + Aggressiv/fast Pull
- Kipping Pull up + active way down
- Adv.: Try Butterfly Pull Ups
Or EMOM x 10
X Kipping Pull Ups

Push Up Progression

EMOM x 5
15-20 sec eccentric Push up

2 min Rest

EMOM x 5
20-30 sec hold at bottom position

CORE FINISHER

3 Rounds
30sec on / 10 sec off
Flutter Kicks
Side Plank Left
Toe Touches
Side Plank Right

Intervals

4 sets of:
4min on 2min off

1. AMRAP of:
6 single arm DB-Thrusters (3 each arm - 22,5/15kg)
4 C2B Pull ups
20 DU´s

2. 50/40cal row
ME Par. facing Burpees

- go for the highest score possible that you can repeat or even slightly beat on your second set! -

Snatch

In 12 min build up a heavy set of

3-position snatch (high Hang/Hang/floor)


Then do

Amrap6 for quality
1 snatch from floor @ 70-80% of above

Accessories

3 sets (2 at 1 barbell/1 works 1 rests)
10 Tempo banded halting snatch grip DL
(2022/empty bar)

6x E5MOM

ECHO BIKE & RUN Intervalle
1) E5MOM: Echo Bike
Min 1: 10sec ME
Min 2: 20sec ME
Min 3: 30sec ME
Min 4: 40sec ME
Min 5: rest

2) E5MOM: Run
Min 1+2: 400m
Min 3: rest
Min 4: 200m
Min 5: rest

3) E5MOM: echo Bike
4) E5MOM: run
5) E5MOM: echo Bike
6) E5MOM: run

Zercher Squats (15min)

E2MOM x 5
3 Zercher Squats @RPE 8

Sandbag to Platform (15min)

Technik
Adv.: Find 1 heavy weight/height

Strongman Wod

EMOM x 12
#1) 15m Sandbag Front Rack Carry (SC: double KB Front Rack Carry)
#2) 10 alt. G2OH with DB @RPE 8
#3) 30 sec heavy double DB hold (Farmers Carry Position)