A. Skill and Strength

Pullup variations

Alt. With

Parallette pushups / dips

B. Wod

Emom12

1. 40s airsquats with medball as target
2. 40s Single/doubleunders
3. 40s Farmers walk

A. Intervals

30min EMOM
1. 18/14cal Row
2. 10-14 alt. DB-Snatches @32,5/22,5kg / 10-15 Heavy/high WB
3. 10 Burpee BJ over (24/20'')
4. 12-20 GHD sit ups / V-ups
5. rest

B. Gymnastics Skill Practice

10min work on:
1. Bar Pull overs
2. Crossover Jumps

A. EMOM’40

1) X cal Echo Bike
2) Y cal Row
3) Z cal Ski
4) Rest

A. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

each side - controlled ecc. and 1sec. hold at bottom
rest 30-60sec. btw legs

B1. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

B2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

each side

C. Accessoires

3 sets of:
10-20 end range DB-flys
6-8 Bradford Presses
20sec. glute bridge hold into 10-15 glute bridges (1sec. hold at peak - use DB on Hip)

A. Splitjerk

5 sets

1.1.1 slow dip splitjerk (15s between reps)

Rest 90s

B. Accessories

3 sets

8-10 hangclean pulls with 3s ecc. Into hang

Rest 60s

8-12 Cuban presses with Controlled ecc.

Rest 60s

50m SA FR carry per side

Rest 60s

A. Back-Racked Alternating Barbell Reverse Lunge Step 8 Reps

8 Back-Racked Alternating Barbell Reverse Lunge Step

Build up in 12 min

B. Weighted Supinated Pull-Up 2 Reps

2 Weighted Supinated Pull-Up

Build up in 10 min

C. 10 minute AMRAP of Bar Muscle-Ups, Strict Handstand Push-Ups, and Russian Kettlebell Swings

2 Bar Muscle-Up
4 Strict Handstand Push-Up
8 Russian Kettlebell Swing