A. HSPU - Double Unders Prep

3 Sets:
- (wallfacing) HS Hold: 20-30 sek + activ Headstand Hold: 10-20 sek
- 50 Single Unders
- Pike Box HSPU: 6-8 @21X1
- 30 Jump - Double Clap/ 20-30 Double unders
(Rest 30 sek btw movements - 60 sek After each round)

B. Kipping HSPU + Double Unders Practice

5 Sets:
- 4-6 Kipping (deficit) HSPU
(scale: ROM, 3-5 strict HSPU, 6-8 Pike Box HSPU, 20-30 sek wallfacing HS Hold + 5 heavy DB z-Press)
(30 sek Rest)
- 60 sek Double Under practice/ x-reps unbroken DU
(Rest as needed)

> try to increase difficultie over Sets in the HSPU Part!
> increase unbroken reps in the Double unders per Set if possible!

C. Push/ Core Accessories

3 Supersets: (no Rest btw exercises)
- 6-10 (Ring) Push ups @3 sec eccentric
- 10 Plate OH Sit ups
- 20 Alt Russian Twist with Plate
(60 sek Rest btw sets)

A. Rowing Intervals

For Time:
1k Row (fastest possible time for today)

[Rest as needed]

8 x 500m Row @90-95% of average pace from 1k Row
[2 min Rest btw sets]

A. Power Stairs 8-6-4-3-3

8 Power Stairs
6 Power Stairs
4 Power Stairs
3 Power Stairs
3 Power Stairs

build up weight each set
(half of the Group works at Part A), the other half at Part B), then rotate)

B. Hercules Hold w/ DBs 20-30-20-30-20-30-20-30-20-30

Hercules Hold w/ DBs
Hercules Hold w/ DBs
Hercules Hold w/ DBs
Hercules Hold w/ DBs
Hercules Hold w/ DBs

(half of the Group works at Part A), the other half at Part B), then rotate)

C. For Time: Dual Kettlebell Front Rack Carries and Farmers Walks

Dual Kettlebell Front Rack Carry
Farmers Walk

4 ROUNDS
with 2 KB's; work as YGIG

e.g. Teams of 2
A) FR Carry then B) FR Carry
A) Farmers Walk then B) Farmers Walk
-> 1 Round completed

A. Whole body Mobility and Foamrolling

>reduce muscle tightness
>gain movement freedom

A. Clean and Jerk 3 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

C. For Time: Muscle-Ups

30 Muscle-Up

A1. Back Squat 7-5-3

7 Back Squat
5 Back Squat
3 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 7-5-3

7 Weighted Supinated Pull-Up
5 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up

Work at 1-2RIR for each set.
Scale:
- various banded variations (add small plates if needed to hit the right intensity)
- 5-3-1 negatives with 5sec., 8-12sec. and 15-30sec. ecc.
- double amount of supinated ring rows

B1. Banded Leg Curl 3 x 25-30

25-30 Banded Leg Curl
25-30 Banded Leg Curl
25-30 Banded Leg Curl

Prone position for leg curls. Fast tempo, hip on floor.

B2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

Keep 1-2RIR in every set.

B3. Banded Face Pull 3 x 15-20

15-20 Banded Face Pull
15-20 Banded Face Pull
15-20 Banded Face Pull

1sec hold at peak contraction.