A:
10min Headstand Practise

B:
3 sets of 5min ON (AMRAP), 2:30min REST:
10 KB Snatches
10 Single Arm Thrusters
10 KB Single Arm Russian Swings (5per Side)
10 Single Arm KB Rows

Find a steady pace and all exercises are 5 reps per side.
Move on where you stopped on the previous set.


Bootcamp HIIT

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Plate Ground2 Overhead
10 Sprints lateral over BOSU
10 Plate Rows
10 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1 Min. Jumpe Rope (Singel and DUs)
10 V-ups
10 Slamballs

Focus on device:
Max. Calories 


GYMNASTIC WOD

A:
Ring Muscle Up: technical coaching

B:
In teams of 2 for time 27 – 21 – 15
DL @ 1-1,5xBW + Thrusters @ 40/30kg
T2B + ring false grip hold

C:
2 RFQ
Ring Dips (max reps, 1/2 max rep, 1/4 max rep)
Tuck Crunches (max reps, 1/2 max rep, 1/4 max rep)
20” single arm HSH (l/r)