DONNERSTAG
A. 4 sets
P1: 10 Plate lunge complexes
_lateral lunge + press out, into reverse lunge + rotational press out
P2: Uneven SA OH KB hold until P1 finishes
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B. 4 sets
P1 then P2: Rope chin-up complex
12 perturbations + max effort reps
P1&P2: 2x Hollow hold 4.sequence
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C. For 8 sets
6 cross ground-to-halos
6 wall up&downs or wipers