A. Chest to bar

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

4 sets of:
20 banded strict pull ups/ring rows
3 wall walks + 10 sec hold on wall
30 double unders

2 min Rest After each set

A. Team workout

Amrap 30
In Teams of 2

3 wallclimbs YGIG
6 syncro Burpees over bar
12 thruster split as needed
24 syncro fr rev. Lunges
400 m run

A. Close Grip Bench Press 3 x 3-5

3-5 Close Grip Bench Press
3-5 Close Grip Bench Press
3-5 Close Grip Bench Press

2sec. pause on chest for every rep. Work at ~RPE8-9 for all sets.

In your rest btw sets do a 30-45sec. iso pull apart hold.

B1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

with controlled eccentric

B2. Wide Elbow Ring Rows 3 x 8-12

8-12 Wide Elbow Ring Rows
8-12 Wide Elbow Ring Rows
8-12 Wide Elbow Ring Rows

B3. Banded Crunches 3 x 8-12

8-12 Banded Crunches
8-12 Banded Crunches
8-12 Banded Crunches