STRENGTH
3 sets of:
2-3 (Weighted) negative pull-up (6-8 seconds eccentric)
-Rest 1 minute-
5-7 Tempo pike push-up (3 seconds eccentric)
-Rest 1 minute-
15 Tuck-up
-Rest 2 minutes-

Rx+:
4-6 (Weighted) pull-up
5-7 Tempo box handstand push-up/6-8 Strict handstand push-up
15-20 V sit-up

WOD
2 sets (1 set every 7 minutes)
12-9-6
Hanging leg raise
Box jump/step over (60/50 cm)
Dumbbell power clean (2x12,5/7,5 kg)

Rx+: 15-12-9 Reps/Toes to bar/@2x20/12,5 kg

Goal: Sub 6 minutes/set.