A) STRENGTH
8 EMOM
3 Back Squat @RPE 7
B) Skill Work
6 EMOM
1st: 45 Sec Max Reps Pull Ups (Rx: Kipping PU / S1: Box Assisted Jumping Negative Opt.)
2nd: 6-8 HSPU (S1: 4-6 HSPU)(S2: Box Assisted Pike Push Ups)
3rd: Rest
C) WOD
3 ROUNDS
2:00 AMRAP/ 2:00 REST
6 High Box Jumps (75/60 cm)
30 Sec Dual Db/Kb Farmer Hold @HeavyWeight
In the remaining time max Reps Wall Balls (9/6 kg)
D) ACCESSORY
3 SETS
5/5 Single Arm Dumbell Row @HeavyWeight
0:30 Active Hang Hold