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