STRENGTH
4 sets
5-8 Tempo pike push-up (30X1)
3-5 Assisted chin-up with 3 seconds negative (use box or low bar)
Rx+ options:
Tempo box HSPU or strict HSPU without tempo
Regular chin-up (add 3 seconds negative if possible)

WOD
3 sets
AMRAP 3 minutes
3-6-9-12…
Dumbbell hang power clean (2x12,5/7,5 kg, Rx+: 2x20/12,5 kg)
Dumbbell front squat
Hand release push-up
- Rest 90 seconds after each set -

• Start each set from the beginning
• Target: Finish the round of 9 each set