All Levels:

A) EMOM for 10:00:

A1. 4-6 False Grip Pull Ups (Rings)
A2. Plank Variations for 0:30

B) For time: 

400m run

25 burpees

400m run

25 kbs 32kg/24kg

400m run

25 kbs

400m run

25 burpees

Time cap: 20:00

WL:

A. Front squat

1. Establish a 3RM in front squats.

2. Drop down to approximately 75% and do three additional sets of five reps but as 1,5 front squats. Three long seconds in the top position on every rep.

B. Bench press

1. Establish a 5RM in bench press.

2. Drop down to 90% and do three additional sets of five.

3. Drop down to 80% and do three additional sets of five.

Gymnastics:

A. TTB Progressions, then 3 Sets of ME TTB(-2) with 1 min Rest in between(perfect Kipp)

B. 5 Sets of:

B1. 15 Hinge Rows, Rest 30sec.

B2. 10/10 Side over arch, Rest 30sec.

B3. 5 HSPU, Rest 30sec.

Mobility

A) Squat 

Ankle Mobility Test

Was hindert uns an einem guten Squat? Wir werden es testen und speziell Übungen machen, die unsere Schwäche verbessern werden.

http://www.mobilitywod.com/2012/08/squat-quick-test-is-it-your-ankles-or-hips/