A. Kipping HSPU

Work on Skill of kipping HSPU:
> go into a handstand position against the wall
> try to control the negative on the way down (use abmat and plates to scale ROM)
> be explosive with your hips on the way up

EMOM‘12
1. 5+ HSPU
2. 20-40 sec Double unders

Accessoires:
3 Sets of:
15-20 lateral raises
15-20 banded external rotation
20-30 sec ring body saw

A. EMOM‘40

1. C2 Bike
2. Ski erg
3. Shuttle Runs
4. Rest

A1. Push-Up 3 x 6-10

6-10 Push-Up
6-10 Push-Up
6-10 Push-Up

3sec ecc.

A2. Single Arm Split Stance Bent Over Dumbbell Row 3 x 8-12

8-12 Single Arm Split Stance Bent Over Dumbbell Row
8-12 Single Arm Split Stance Bent Over Dumbbell Row
8-12 Single Arm Split Stance Bent Over Dumbbell Row

B. AMRAP

15 min AMRAP
16 alt. DB-Box step ups
12 Ring Rows
10 cal row
8 Burpees

A. Endurance Intervals

Every 5 min for 30 min

400m run
10 target Burpees
200m run
10 target Burpees

Consistent pace over all sets. Slowest Time Counts

A. Long Conditioning

30min EMOM
1. 45sec. Row for cals
2. 1 round of "cindy"
3. 45sec. Echo Bike for cals
4. 10-14 alt. DB-Snatches @30/20kg
5. rest

A. Turkish Get-Up 1RM

1 Turkish Get-Up

Per side

B. 18 minute EMOM of Front Squats and Echo Bikes

3 Front Squat
Echo Bike

3s Pause on each front squat and 80% of max watts on echo bike.