A. Overhead

8 Sets to work up in:

2 snatchbalance; 2 Overheadsquats
Focus on deep catch and controled position

-60 - 90 sec. Rest-

B. 5 minute EMOM of Hang Snatches and Overhead Squats

10 Hang Snatch
15 Overhead Squat

A. Endurance

In Teams of 2

A: Moderate pace for
300m row

B: Amrap
200m run
ME cal Echo bike

30 sec. Rest After each round

A. Amrap’30

Amrap’30:
45/40/35 cal Row (split)
10 sync. T2B
20 YGIG Wall Balls
10 Sync. Clean and jerks (45/60kg)
100 double unders (split)

A1. Goblet Cyclist Squat 4 x 10-15

10-15 Goblet Cyclist Squat
10-15 Goblet Cyclist Squat
10-15 Goblet Cyclist Squat
10-15 Goblet Cyclist Squat

A2. Seated Banded Leg Curls 4 x 10-15

10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls

1sec. hold at peak

B. 5 Rounds For Time of Kettlebell Sumo Deadlift High Pulls, Push-Ups, and Ring Rows

10 Kettlebell Sumo Deadlift High Pull
10 Push-Up
10 Ring Row

A. SKILL

For 12-15 min work on Bar Muscleup Progressions

- Jumping
- Banded
- supported
- Accumulate High Quality reps

B. Wod

Amrap10

3 wallwalks
10 Hand supported Burpee jump overs
6 strict pullups
10 Long seat to hollow rock

A. Handstand Push-up Skill

12min to work on (kipping) HSPU

1. If you do NOT have a strict HSPU (even with reduced ROM) yet:
- work on wall climb into wall facing HS-hold for 10-20sec.
- work on different HS-hold var. on wall
- Work on complex: Wall walk-HS-hold-Pike push up (1,5-15sec,5-10)
- work on slow neg. HSPU

2. If you DO have a strict HSPU:
- work on that good tripod position and efficient use of your legs and hips on the drive
- work in sets of 1-5 and get more efficient
- work on ROM (the biggest deficit you can achieve) in sets of 1-5
- work on cycling HSPU faster (only if you can do them efficiently to the floor already) in sets of 3-10

B. 5 Rounds For Time of Running, Burpee Box Jumps, and Toes to Bars

Run
8 Burpee Box Jump
12 Toes to Bar