Fitness

Metcon
A. Strength/Skill, 2 Sets of:

1:00min (Deficit) Stiff leg Deadlift

Metcon
B. TAO into TYQ, 2 Sets of:

5 Power WBS + 20/15 cal. AB

Metcon
C. TAO into TYQ, 2 Sets of:

5 Power WBS + 20/15 Row

Metcon
D. TAO into TYQ, 2 Sets of:

5 Power WBS + 100m Sprint

Metcon
E. „Sally“ with Push-Ups

Gymnastics

Metcon
Planche/Front Lever

A. 3 Sets of:

A1. 10 Scap Push-Ups(3s pause on top)
A2. 10 Active Hangs(3s pause on top)

Metcon
B. 3 Sets of:

B1. 10 Pseudo Planche Push-Ups
B2. 10 Strict TTB

Metcon
C. 5 Sets of:

C1. :10s Planche Progressions Hold
C2. :10s Front Lever Progression Hold

Metcon
D. 3 Sets of:

1:00min Planche Lean/FLR(feet elevated)
0:30min Rest
1:00min Reverse Plank Hold
0:30min Rest