A. 12 minute AMRAP of Rowing and Running

Row
Run

B. 12 minute AMRAP of Echo Bikes and Shuttle Runs

Echo Bike
8 Shuttle Run

A. SKILL

Practice Ropeclimbs with feet for about 15 min
(Hohe Socken anziehen!)

After each set of RC do 6-10 Parallette Shootthroughs with pushup and dip

B. Finisher

3 sets

12-16 lateral raises (palms down)
20s Hollow hold
12-16 lateral raises (palms forward)
20s hollow hold
12-16 lateral raises (palms up)
20s hollow hold

Rest 60s

A1. Dumbbell Flat Bench Press 4 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

controlled eccentric

A2. 3-Point Dumbbell Row 4 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

B. MetCon

14min AMRAP of:
10cal Echo Bike
12 DB-walking lunges
14 SA DB-H. C+J (7 each arm)

A. 3 rounds for time

3 rounds for time:
500/450/400 m row (split)
26 s.a. KB snatches(16/24 kg) (sync)
24 pull ups (split)
500/450/400 m row
26 s.a. kb cluster
24 HSPU
500/450/400 m row
26 goblet squats
24 pistols

TC:35 min

A. Gymnastics 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. 14-12-10-8-6-4-2 Dumbbell Thrusters and Chest-to-Bar Pull-Ups

Dumbbell Thruster
Chest-to-Bar Pull-Up