General Warmup
5' AMRAP
30sec Lateral Hops
7 Object Press
5/5 Renegade Rows / Shoulder Taps
Specific Warmup
2 Rounds
10/10 Side lying clam shells
7/7 single leg glute bridge
5 jumping air squat
Strength / Skill
12' EMOM
1. Wall Sit (full min)
2. 40sec Max jumping air squats
3. Rest
Workout
For Time (12' TC)
5 Rounds
12 Ground to Overhead
12 Lying Toes to Hands (Link 1)
(KB, Tischbein, etc. als Gegengewicht)
Accessory / Cooldown
3 Rounds for Quality
30 Sky Touches (Link 2)
12/12 Side plank hip raises