Functional Fitness

Warm up:

3 Rounds of:
6 Hanging shoulder rotations
9 KB RDL
12 Walking lunges

Gymnastics warm up:
15 sec Dead hang
2-4 Bottom half pull-ups
20 Alt. Plank shoulder taps
10 sec Chin over bar hold
3-5 Pike push-ups

Gymnastics Strength:

Every 3 min x 4:
8-12 Box HSPU / Pike push-ups / Strict HSPU
6-12 Strict pull-ups / Banded / Weighted

WOD prep:
10 Kip swings
3 x 1 Jump to hollow
3-5 Ring rows
3-5 Kipping pull-ups



10 Russian KB Swings
5 American KB Swings
5+5 KB Goblet lunges


WOD:

10 – 9 – … – 1 reps for time:
American KB Swings 1 x 24/16kg
KB Goblet lunges, left
KB Goblet lunges, right
Pull-ups / Jumping / C2B


Time cap = 18 min