2 rounds:
10 Bar Hanging Hip Touches video
5-10 Down Dog to Cobra video

6 rounds

5-10 pull-up
10-20 push-up

1-2 min rest

10min emom
1x box jump
*Try to Add height Every jump
+
3min amrap
DB Devil press
1min rest
12min emom
Min 1: Amrap DU
Min 2: 15 FLR burpees
Min 3: 20 Situps
1min rest
3min amrap
DB devil press

5 ROUND OF:
AMRAP 90'
15 DB ON CHEST SIT UP 22,15/15 15/10
MAX REPS STRICT HSPU
REST 30"

120 min
Warm up for 20 min

1.MU
- Drills
- MU 35x1, go e. 90 s.

2.Front squat
3x5 @ RPE 7
- 55 kg

3.Accessory
3 sets:
15 Banded face pull
10 DB Supinated lateral raise - 2.5 kg
10+10 Banded Pallof press
- Rest 60 between sets

E1:30MOM x 5
strict parallet hspu 25% of max SHSPU
* 2x25kg plates + mat

5@75%
3@85%
1@95% +

Bench Press
5-5-5-4-4

6x10min concept machines

Pk

5 rounds of

AMRAP In 3 Minutes Of:
10 sg DB Overhead Walking Lunges L 22.5kg
10 sg DBOverhead Walking Lunges R
10 banded abmats Sit Ups
- Rest 2 Minutes