STRENGTH+SKILL

Kipping swing

EMOM 9'
1: 5-8 Paused Scapula Pull-up in Hollow pos.
*2s pause at top
2: 10 Hollow Rocks + 10 Arch Rocks
3: 10-15 Kipping-Swing

WOD

Every 2:00 for 12 Minutes (6 sets)
12 Dual DB Deadlift @2x15/12,5kg
10 Dual DB Push Press
40 Single Unders

Rx+: DB@2x22,5/15kg, 20 Double-Under

ACCESSORY

3x
10/10m Bottom-up KB Carry @light KB
6/6 Wall Deadbug

E3MOM30:

10 Burpees
Rest of time bike cals

Weighted chin-up 3×4

3×4 paused bench press

A)
15 wallballs
10m walking lunges with medball
10 burpee box jump-overs
Max cals bike erg

B)
200m run
10 alternating DB snatches
15 american swings
Max cals row

10 Min amrap

• 30 sek bike (90%)
• 3 Deadlifts 80kg

For quality (with partner)

Echobike 8 cal - 7 - 6 - 5…
Dips 8 - 7 - 6 - 5…
Pull-Ups 8 - 7 - 6 - 5…
Goblet squat (20kg) 8 - 7 - 6 - 5…
Sled Pull 4 + Sled Push 4 (78kg) each round /split w partner

Time cap 60 minutes

4min x 6:
- 12 cal airbike
- 12 c2b
- 12 alt db hang snatch 22.5kg

5 Rounds for time:

1 round:
1) 400 m run
2) 15 burpee
3) 20 push-up
4) 25 air squat
5) 30 V sit-up

Gymnastics for quality
30min

BEGINNER
Wall kickup & handstand

INTERMEDIATE
Handstand push-up & cycling

ADVANCE
1x1m free handstand push-ups

WOD
AMRAP 9
YGIG

3 Burpee box jumps over
6 HSPU