A1. Dumbbell Flat Bench Press 4 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

A2. Supinated Pull-Up 4 x 4-6

4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up

B. MetCon

20min AMRAP of:
15cal Row
10 Goblet Squats
10 Burpee over Rower
10 russ. KBS

A. Amrap‘30 in Teams of 2

4 rope climbs (Split)
8 Sync GTOH (60/45 kg)
16 Heavy WB (30/20 lbs)(Split)
32 Sync abmat situps
64 cal on rower (Split)

A. Skill

Practice Handstandwalk for 10-15 Min

- leaning on wall/Box
- tapping on wall/Box
- plateclimbs
- supported

B. Pulling and Core Intervals

6 alt. sets 1:30 min on / 1:30 min off

1.
8-12 Strict chinups
16-24s chin over bar hold
ME Ring Rows Rest of the time

2.
8-12 Vups
16-24s Hollow Hold
Situps Rest of the time

A. Close Grip Bench Press 3 x 4-6

4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press

Work at RPE 8-9 for set 1 + 2 and RPE 10 for the last set

B1. Box Step-Down 3 x 6-10

6-10 Box Step-Down
6-10 Box Step-Down
6-10 Box Step-Down

@RPE 8-9 for all sets - controlled eccentric and no bounce on floor

B2. Kettlebell Gorilla Row 3 x 8-12

8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row

@RPE 8-9 for all sets / Reps are for each side

C. Finisher

5min AMRAP of:
2-4-6-8... Devils Press @2x22,5/15kg
- after every round do 15 air squats -