A. Team workout

Amrap 28:

20 syncro gobletsquats
20 Burpee Boxjumps alt.
20 wallballs/ 200m run
90 sec. Rest

A. Kipping pull up

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

Capacity:
EMOM‘16
1. x kipping pull up
2. 10-20 push ups

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

A. Backrack Reverse Lunges 3 x 5-8

5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges

Work at ~RPE8-9 for all sets.

Rest 60s between legs

In your rest btw sets (also after the last set) do 15-25 Banded Pull aparts

B. Barbell Bench Press 3 x 3-5

3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press

Work at ~RPE8-9 for all sets.

In your rest btw sets (also after the last set) do 8-10 single leg glutebridges with 1s hold at top per side

C. Weighted Supinated Pull-Up 3 x 3-5

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

Work at ~RPE8-9 for all sets. Rest 1min btw legs.

In your rest btw sets (also after the last set) do 20-30 fast but still controlled Banded Triceps Extentions.