Workout of the day

Strength

A1. Back squat 3 x 5 @ 80%, Rest 1 minute before A2
*Tempo 21X1 = 2 seconds down : 1 sec pause : explode up : 1 sec pause at top

A2. Strict Handstand push up - 1 x 10 / 1 x 7 / 1 x 5 / 1 x 3, Rest 1 minute before A3

*Tempo 1010 = 1 second down, 0 seconds rest, 1second up usw.
A3. Strict Pull up - 1 x 10 / 1 x 7 / 1 x 5 / 1 x 3, Tempo free


WOD


B) 4 min AMRAP

30 Double unders
10 Wall balls
5 Power cleans @ 60/40kg


3 min REST


C) 4 min AMRAP
3 Muscle ups (jumping Muscle ups)
6 Handstand push up (Wall/Box)
9 KB Swings 24/16kg
12 Box jumps


3 min REST


D) 4 min AMRAP

5 Chest to bar Pull up (or normal pull up)
5 Ring dips
10 KB Snatch 16/12kg (each 10reps)
10 Box jump


THE END

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