MITTWOCH
A.
6 sets of
5-8/side SA Rope rows (3 sec. excentric)
or 3 Rope Chin ups (3 sec. excentric)
or 1 LL Rope Climb (optional with L-sit) (focus on exentric)
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into 20-30 sec./side Superman Plank (on ellbows or hands)
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B.
Choose:
B1) 5x4 Sandbag over the shoulder
B2) 5x10 Slamball over the bar (Schocken)
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C.
EMOM 15
I) 8 Thrusters with KB/DB
II) 10 Burpees
III) 12 lateral line touches