Warmup: 3 Rounds
– 200 m
– 15 Scap Push Ups
– 10 Scap Pull Ups
– 5 Burpees
Gymnastics: 15´Emom alt
– 1st) 20 V-Ups
– 2nd) Plank 40”
– 3rd) 20 Superman Raises
Gymnastics: E3mom for 12´
– 4x Weighted Pullups (4 sec descent on each rep) + 6 Bench press w/4 secs descent
WOD: 5 Rounds (15´CAP)
– 21x Wall Balls with 9.00kg / 7.00kg
– 15x Kettlebell Swings with 24.00kg / 16.00kg
– 9x Chest to Bar Pullups