DONNERSTAG
A. 4 sets
P1: 2x 5 m D&B low B-UP KB lunge walk
P2: 4x shrimp to dragon lunge
P1&P2: 10 Mirror 4-cone touches
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B. 3 sets
P1 then P2: Chin-up hold (3x 5 perturbations) + max effort
P1 & P2: 2x hollow hold 4 sequence
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C. EMOM - 45:15 sec work:rest
1: Cross ground-to-halo
2: with a partner over-the-wall MB throws
3: In-and-out sprints