Not For Time:

3 Strict Handstand Push-Ups
3 Strict Ring Dips
3 Push-Ups

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

2 rounds
1:30 cardio machine
10+10 single arm upright row
10+10 single arm half kneeling press
10 scap pull ups
10 ring row
5 tempo push ups (2:0:2:0)

A.
EMOM x6:
1.) Shuttle run
2.) Walk out + Push up
3.) One leg V-sit up

• Mobility...

• Work on: HSPU/Dip

B.
7 rds: Not for time:
3 Strict HSPU
3 Dip (w/ chair/bench)
3 Push up

C.
AMRAP 18min.:
Max reps: Shuttle Run (10m)
Every 3min.:
(On the 0:00/3:00/6:00/9:00/12:00/15:00)
50 DU's
12 Burpee

Weighted Dips

15, 15, 15, 15

Raising weight

SO 2,5min

3 rounds:
12-16 DB push press (6-8/side)
12-16 ring row
6-12 push up
20 russian twist
-Rest 1-2 min between rounds-

RestDay!

15 mins (45s. ON, 15s. OFF)
1.burpee
2.KBS
3.box jump

Deadlift 6x6 /3min
75-80%

Warm up
1:00 Rowing
1:00 Ski Erg or 5 reps of inch worm with push ups
1:00 AB / Bike Erg
Do some short streching after 3 min easy pace part
then
second round with :45 work and moderate pace
and do some more streching and start wod

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

RCVR(30)
walk, run, jog, bike, row

Finisher
50 knee tap crunch
1:00 stretch of choice