A. Dumbbell Bulgarian Split Squat 3 x 5-8

5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat

1,5er reps - controlled all the way down, pause for a second, up half way, pause for a second, all the way down again and than back up
rest ~60sec. btw legs

B. MetCon

15min AMRAP of:
10 Push Presses
30 Single Unders/10 Box Jumps / 10 alt. Step ups
10 Ring Rows
30 Single Unders /10 Box Jumps / 10 alt. Step ups
10 russ. KBS
30 Single Unders /10 Box Jumps / 10 alt. Step ups

A. Teams of 2

Amrap‘6
40 DB Snatches (split as needed)
4 Lanes s.a. OH walking lunges
(3 min rest)

Amrap‘6
21 single arm dB thruster (Sync)
15 pull ups (Split)
9 burpees over partner in plank (split)

(3 min rest)

For time
40 DB snatches
4 lanes s.a. OH walking Lunges
21 s.a. DB thruster
15 pull ups
9 burpees over partner in plank (each)

TC: 6 min

A. Bike Endurance

6x
3 minutes on/1:30 minute off

Rest 3

4x
1 minute on/1 minute off

A. Skill

Build up a 3RM deficit kipping hspu im 12 min.
After each set do 10-20s 90° Hang

B. Wod

Amrap10 in teams of 2 as YGIG per movement

4 hand supported burpee bj overs (24/20")
8 horizontal bar rows

A1. Snatch Grip Behind The Neck Press 5 x 5

5 Snatch Grip Behind The Neck Press
5 Snatch Grip Behind The Neck Press
5 Snatch Grip Behind The Neck Press
5 Snatch Grip Behind The Neck Press
5 Snatch Grip Behind The Neck Press

A2. Drop Snatch 5 x 5

5 Drop Snatch
5 Drop Snatch
5 Drop Snatch
5 Drop Snatch
5 Drop Snatch

A3. Pause Overhead Squat 5 x 5

5 Pause Overhead Squat
5 Pause Overhead Squat
5 Pause Overhead Squat
5 Pause Overhead Squat
5 Pause Overhead Squat

B. 16 minute EMOM of High Hang Snatches

2 High Hang Snatch

Pause in catch of the high hang snatches

A. Gymnastics Skill

12 min to work on Bar MU

1. If you do NOT have C2B pull ups:
- work on kipping pull ups/C2B or kipping movement (arch and hollow) if you do not have the strength yet.
- also work on neg. pull ups and/or inverted bar row if you are lagging strength
- also work on jumping Bar MU and the transition around the bar (you can even work on a low rack bar)

2. If you DO have C2B pull ups:
- work on jumping Bar MU and the transition around the bar
- jump into Hollow on pull up bar (glide kip)
- Hip to bar pulls (start from glide kip)
- band assisted MU
- partner assisted MU
- accumulate MU

B. 12 minute EMOM of Rowing, Wall Walks, and Dual Dumbbell Front Squats

Row
3 Wall Walk
15 Dual Dumbbell Front Squat