Wu:
2 -3 sets
50 jumping jack
10 shoulder taps in hspu pos.
10 kang squat
50 mountain climbers
A: Practice
8 min
handstand walk
butterfly pull up
muscle up
B: Shoulder press & jerk
3x8 shoulder press 70-75%
3x5 push jerk
C: Wod
3-6-9-12-9-6-3
shoulder to overhead
burpee box jump 60/50 cm
every after rds 250 m row
Weight:
Rx:60/40
Open: 50/30
Scaled: 40/25
Basic: Double kettlebell or dumbell
D: Acc
3 set
30 bb good morning
60 sec slam ball bear hug hold