A:
5 sets of 6-8 Wide Grip Pull-ups or 16 Wide Grip Banded Wooden Stick Pull-down
Start every 2:30min.

B:
6 rounds for time of:
8 Sumo Deadlift High-Pulls @ light – medium
8 Lateral Burpees over the BB
8 Russian Box Step-ups
8 Box Jumps
8 American KB Swings @ medium
Rest 60sec.


Bootcamp / HIIT

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20 Double Unders
7/7 Side Plank DB Rotation
20 Mountain Climbers
7 Devils Presses
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Sec. High Knees
20 sec. Jumping Jacks
20 Sec. Burpees
20 Sec. Rest

Note about the device intensity:
Hard: Assault Bike / Rower
Focus on device: Moderate: Running
20 sec. HARD / 40 sec. EASY Easy: Ski Erg / Bike Erg


GYMNASTICS WOD

A:
HS walk: technical coaching

B:
15‘ AMRAP with every 90‘‘ 5x bench press
2x 20 (l/r) Pistols
10x parallel bar combo
15x CTB (sc: PU)
5 wall climbs plus w DB
40’‘ accumulating L sit hold
3x 10m HS walk (sc: 3x 10 shoulder tabs on wall)
21/15/9 WB
9/7/5 ring dips (sc: dips between box)
3 x 5/5 planque „cooking“

C:
TABATA: shoulder recovery