A. Team wod

Amrap 30 min

20 Medball situps
20 pullups
25 cal. Echo bike
25 DB- thruster (2x 22,5kg/15kg)
50 Doubleunders

2min rest After each round

A. Kipping Pull up

Skill:
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- neg. Kipping pull up
- Full kipping pull up

Capacity:
EMOM‘16
1. x kipping pull up
2. Y push ups

Gymnastic strength:
3 sets of:
8-12 ring body saw
8-12 face pulls (3030)
8-12 lat pull downs (3030)

A1. Back Squat 5-3-1

5 Back Squat
3 Back Squat
1 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 5-3-1

5 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up
1 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. Slider Hamstring Curl 3 x 8-15

8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl

With controlled eccentric.

B2. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

Keep ~1RIR in every set. Increase difficulty with banded tension or chains.

B3. Banded Face Pull 3 x 12-20

12-20 Banded Face Pull
12-20 Banded Face Pull
12-20 Banded Face Pull

1sec hold at peak contraction.