A.) Kipping pull-up practise
-normal kipping pull-up
-kipping C2B

B.) 4 sets for quality
Tempo Ring push-ups 6-10 reps
Rest 30
Rope climb 2 reps
rest 30
Hollow rock 10-15 reps
rest 1 min

A.1.
EMOM x6:
1.) Row / Air bike
2.) 8-12 Kb swings + 8-12 Qoblet squat
3.) 6-8 Push up + 6-8 Ring row

A.2.
Mobility:
- Couch stretch
- Pigeon stretch
- Lunge complex
- Front rack

A.3.
2 rds:
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press
5 Good morning
5 Back squat

EOM 10 minute

Power clean + power jerk (75-90 %)
or
Hang power clean + power jerk

Clean

5x3 AHAFA

Clean pull @ 100% of 1RM Clean
5x2 reps

2 rounds:
20/15cal Row/Bike/Airbike nose breathing only
10m 4-step Walk video
10m Inchworm Walk

• 10-10-10-10 of:
BB Bench Press (0:01 pause)
90% of last week 10 @ 9 RPE 10-10-10-10 reps
Usa il 90% del carico più alto usato la settimana scorsa
Pause @ on chest

For Time:
In teams of two perform following

Buy in: 2000m/1800m row

10rounds: (together)

10 Cleans (55/40kg)
- OH plate hold
10 Pull ups
- plank hold
10 kb lunges (12/10kg)
- tuck hold
(When other is doing the reps the other is keeping the hold. Can be divided as desired)

Cash out: 2000m/1800m row

Time Cap: 40 min

Not for Score:
Recovery 12:00 Bike

• Minutes 1+2 - Recovery Paced Bike
• Minute 3 - Handstand Walk Practice

5min easy Row/airbike/Bike nose breathing only
10 Double Banded Passthrough video