German hang

German hang is super good and intensive stretch for shoulders, biceps and chest.

Do 4-5 times 10-20 seconds. If the free hang is too intense, check out the video and choose the scaling option according to your skill.

Remember: There should not be any pain. Only stretch.

Not for time:
10-8-6-4-2
Close Grip Bench/Floor Press (Add weight each round)
Strict Chin-ups
Strict Toes to Bar
Double Unders 5 x reps (i.e.. 50-40-30-20-10)

• Score = heaviest weight in the Bench/Floor Press
• Rx+: Bar Muscle-ups in place of Chin-ups, GHD Sit-ups in place of T2B, 10x Double Unders
• Class does Floor Press
• 20:00 Cap on this work

12min EMOM
1 Hang power clean
1 Squat clean
1 STOH
Remaining time burpees over the bar.
AHAFA

2 Rounds For Time:
500 Meter Row
21 Thrusters (95/65)

AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups

1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.

2) RDLs: Work up to a heavy set of 6-8. Rest 90s.

3) Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s.
– Pause 1 full second in the bottom each rep

3x3 (~90%)

In a 30 Minute Window with a partner:
400 Double Unders (scaling is 10 mins DU practice )
Remaining time: Max Distance on the Rower
*Score = total distance completed

Alternate Options:
Max Distance on Bike

Strength

Deadlift heavy triple
- build it up to daily max within 5-6 sets
- rest 2-3 mins between
- deadstop between reps
- NOT touch n go!

Clean pulls 5×5 @ 80-100%