A. EMOM‘40

1. Ski erg
2. C2Bike
3. Shuttle Runs
4. Rest

A. (Freestanding) Kipping HSPU

Skill:
—> headstand Progression
—> Kipping HSPU on wall
—> Headstand +HSPU
+HS walk

Amrap’12 for quality:
10-30 sec planche plank
2 lanes bamboo OH carry
10-30 sec straight arm hollow hold
5-10 explosive push ups on plate

A. Atlas Stone To Platform 5 x 3

3 Atlas Stone To Platform
3 Atlas Stone To Platform
3 Atlas Stone To Platform
3 Atlas Stone To Platform
3 Atlas Stone To Platform

3 reps with different weights (if possible)

B. Sled Push 5 x 20

Sled Push
Sled Push
Sled Push
Sled Push
Sled Push

2x10m

C1. Banded Overhead Carry 3 x 3

3 Banded Overhead Carry
3 Banded Overhead Carry
3 Banded Overhead Carry

2x 7,5m
increase weight each set

C2. Dumbbell Head Hold 3 x 15-30 Seconds

Dumbbell Head Hold
Dumbbell Head Hold
Dumbbell Head Hold

A1. Dumbbell Walking Lunges 4 x 10-16

Dumbbell Walking Lunges
Dumbbell Walking Lunges
Dumbbell Walking Lunges
Dumbbell Walking Lunges

A2. Bent-Over Barbell Row 4 x 8-10

8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row

A3. Pull-Up 4 x 4-6

4-6 Pull-Up
4-6 Pull-Up
4-6 Pull-Up
4-6 Pull-Up

B. Accessories

3 Sets
10-12 Side crunches with KB
8 Side Clamshell with MiniBand (10 sec. hold @end)
12 Palloff Press
12 Adductions pull
15 KB Bridge Pull Over

A. Skill

For 10 min work on butterfly (C2B) + and Handstandwalk

Or

10 rounds of:
5-10 C2B + 5-10m HS-walk
rest 30sec.

B. Endurance

For time

50-40-30-20-10 Cal Echo Bike*

*15 Burpee Boxjumpover (24"/20") After each set

TC 25 min

A. Gymnastics Skill

Strict Ring Muscle-up Progressions for 12-15 min

- Ring Support holds (Top/Bottom)
- False Grip Ringrows
- Low Ring Transition
- False Grip Ring pullups and Ringdips
- Low Ring negatives
- supported Strict Ring MU

B. MetCon

15min AMRAP of:
A:
3 Wall-walks
9 DB-Front Squats @2x22,5/15kg
B:
Row for cals
- switch when A finishes 1 round (1 round should not take longer than 1min) -