A. Skill and Strength

Backrack reverse lunges 10 reps

Alt. With

Plate OH carry 4x5 PP + 10m

B. Wod

Amrap10
2 lanes burpee broadjumps
10 jumping pullups
15 airsquats

A. Endurance

For time:
5 km row (done in 500 m laps)
—> after every lap 7-15 sec all out sprint on echo bike
—> Then rest 1 min
TC: 37 min

—> row the fastest pace that you can sustain

A. Gymnastics/Barbell Capacity

4 sets of:
5 TNG P. Cleans + 5 TNG P. Jerks
rest 30sec.
6-15 C2B
rest 90sec.

B. Conditioning

20min AMRAP of: --> work @~80%
20/15cal Row
50 DU´s
10 Push ups
20 air Squats

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. 5 Rounds For Time of Single Arm Dumbbell Thrusters, Chest-to-Bar Pull-Ups, and Double-Unders

10 Single Arm Dumbbell Thruster
10 Chest-to-Bar Pull-Up
40 Double-Under

5 Thrusters each arm.