A. Team workout

Amrap 25

10 DB thruster syncro
15 alt. Boxjump
20 DB snatches Sycro

A. Kipping PU

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

Capacity: 3-5 rounds for quality
5-15 push ups
15 sit ups
30 double unders
X pull ups
60-90 sec Rest


Gymnastic strength:
3 sets of: MYO Match
10+ reps ring rows
(Rest 1 min)
15+ reps lateral raises
(Rest 1 min)
30+ sec DB Head hold
(Rest 1 min)

A. Amrap‘40

200 m indoor run
10 lanes Farmers Walk (2x24/20 kg)
200 m indoor run
10 lanes Walking lunges

A1. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

A2. Deficit Push-Up 3 x 6-15

6-15 Deficit Push-Up
6-15 Deficit Push-Up
6-15 Deficit Push-Up

A3. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

B. Accessories

3 sets no rest
15s Copenhagen plank each side
15-25 Facepulls with 1s hold @ Peak contr.