A. Strength

Team Tireflips + pushups

B. Wod

Amrap7 CINDY

5 Jumping pullups
10 pushups
15 airsquats

Rest 3 min

Bring Sally up challenge with plank and Support

A. Post Sprint Pace Capacity

Every 90s min for 30 min*

5 sets of

1. 10s sprint then medium pace until 60s on Echo Bike

2. 10s sprint then medium pace until 60s on Skierg

3. 10s sprint then medium pace until 60s on C2 Bike

4. 10s sprint then medium pace until 60s on Rower



*Go hard but controlled in the first 10s and then get down to a pace that you can consistently hold over all sets!

A. SKILL

Practice Bar Muscle-ups for 10-15min

5-10 Hollow banded pull overs
3-6 jump into Hollow on pull up bar (glide kip)
2-4 Hip to bar pulls (start from glide kip)
2-4 Top position (from chest - use box) into arch
Single Bar MU

You can just use step 1-4 and rotate through for the 10-15 if you don´t have MU yet.
You could also add the 5th step and do the Single Bar MU, if it is not perfect and smooth, start again from the beginning (add adequate rest of course), if the MU is really good, you could still use the drills to create some volume in key movements for the MU or add another single rep or even a double.

B1. Single Arm Dumbbell Bench Press 2 x 8-15

8-15 Single Arm Dumbbell Bench Press
8-15 Single Arm Dumbbell Bench Press

Work with the same weight/variation as last week, but only do ~70% of the reps from last week.

B2. Strict Pull-Up 2 x 8-15

8-15 Strict Pull-Up
8-15 Strict Pull-Up

scale with banded to reach at least 8 reps for all sets and maintain a good Hollow position.

C. Dumbbell Single Leg Romanian Deadlift 2 x 8-12

8-12 Dumbbell Single Leg Romanian Deadlift
8-12 Dumbbell Single Leg Romanian Deadlift

Use 2 DB´s and rest 45sec. btw legs.
Work with the same weight/variation as last week, but only do ~70% of the reps from last week.

D. Turkish get up and Windmill

For 10min work on:
Turkish Get-up (1 reps from floor to standing and back down - each side)
and
5x KB-Windmill (each side)
- go back and forth btw movements and work up in weight -

A. Jumps

5 sets of:
10 pogo jumps
into 3 CMJ
Rest ~45s

B. 1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch 8 Sets

1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch
1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch
1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch
1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch
1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch
1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch
1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch
1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch

C1. Kettlebell Windmill 4 x 5

5 Kettlebell Windmill
5 Kettlebell Windmill
5 Kettlebell Windmill
5 Kettlebell Windmill

C2. Hanging Leg Raise 4 x 6-10

6-10 Hanging Leg Raise
6-10 Hanging Leg Raise
6-10 Hanging Leg Raise
6-10 Hanging Leg Raise