A. Team workout

Amrap 28:

16 syncro db DB-thruster
18 toes to bar YGIG
20 syncro db DB-rev lunges
22 cal. Echo Bike

A. Toes to bar

Skill:
Efficient small kipp swing from hips
Efficient big Kip swing with lat
-> drill with foamroll
Knees to chest
Toes to bar

EMOM‘12:
- 20-40 sec l-sit
- 20-40 sec Straight arm DB hollow hold
- 30-45 sec Deadhang

Banded Pump x2:
15 lat pull-down
15 triceps push down
15 face pulls
15 bicep curls

A. Heel Elevated Goblet Squats 4 x 12-25

12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats
12-25 Heel Elevated Goblet Squats

Work at ~1-2RIR for all sets.

B1. Single Arm Dumbbell Floor Press 3 x 8-15

8-15 Single Arm Dumbbell Floor Press
8-15 Single Arm Dumbbell Floor Press
8-15 Single Arm Dumbbell Floor Press

B2. Supinated Pull-Up 3 x 8-15

8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up

C. Accessories

Accumulate 100 prone banded leg curls.
then
Accumulate 100 band pull aparts.