Inhalt

Warm Up Work for 5 min 20s downward facing dog 15s hollow hold 10 scapular push up 5 inch worms

SKILL PArt 1 3 runden 30sec ON : 30s OFF 1/ L-sit hold 2/ plank 3/side plank hold L 4/ side plank hold R

Part 2 5 Turkish get up per side (quality)

WOD 4 Runden 90sec ON : 90sec OFF 12 DB deadlifts 9 DB Hang power Cleans 6 DB Push jerks Amrap Burpees

NO EQWUIPMENT 4 runden 90 on: 90 Off 12 jump squat 9 V-ups 6 Push ups Amrap burpees