TOES 2 BAR

Practice T2B:
- kipping swings (Hollow/Arch)
- knee raises
- practice multiple knee raises in kipping Swing
- knee raises + leg kick
- practice X-rep unbroken T2B

ADVANCED:
12min EMOM (20sec. rest!)
#1 xreps T2B
#2 2-3 Wall Walks

WOD

21-15-9-15-21
Push Ups
Burpee Pull Ups
V-Ups/Tuck Ups
T.C. 12 min

Gymnastics Strength

3 sets of:
4-6 Ring Pull ups @41X1 (scale with 2-4 neg with 3sec. hold at top,(mid range),bottom pos. - or feet supp.)
rest 60sec.
8-15 strict HSPU (scale ROM or to Pike/Box HSPU)
rest 60sec.

MetCon

12min AMRAP of:
20 single arm DB Hang Clean and Jerks (22,5/15kg - divide as needed)
40 air squats
60 DU´s

Clean and Jerk

20 min to Build up

As long as possible

1 clean
1 Frontsquat with 3s pause
1 splitjerk

If the splitjerk gets heavy go on with

1 clean
1 Frontsquat with 3s pause

If the frontsquat gets heavy go on with

1 clean

Finisher

For time (with empty bar)(TC 7 min)

50 hang powercleans
50 Frontsquats
50 pushpresses

Conditioning

8 sets of:
2min on 2min off

1. AMRAP of:
6 push ups
9cal Echo Bike
12 KB-SDLHP

2. AMRAP of:
30m Farmers walk
8 DB-Thrusters

Row Conditioning

8 min row for max cals
2 min rest

2x4min row for max cals
2 min rest in between and after

2x2min row for max cals
2 min rest in between and after

2x45 sec row for max cals
90 sec rest in between

Push, Pull, Lift, Press

2 GROUPS: work ~ 15min
GROUP A) Sled Pull'n'Push
find max weight for:
7m reverse Sled Pull
7m Sled Push
then repeat 2x with the same weight!

GROUP B) Log Lift + Press
Find your max possible weight

AS LONG AS POSSIBLE

3 SETS: increase weight each set
- Wall Sit Hold w/ plates
1min rest
- Hammer Hold
1min rest