Warm up:

6 Min EMOM 40 SEK Work 20 SEK Rest

Bearcrawl

Crabwalk

Single Unders

Technik Turkish get ups

EMOM 12ˋ

Min 1:  2 Wallwalks

Min 2: 1 TGU rechts

Min 3: 1 TGU links

Metcon:

10 Min Amrap

1 Ropeclimb

25 Double Unders

Scale Optionen : Single Unders x2

modified Ropeclimb/ Rope  Sledpull

Zubringer

Tabata Rumpfspannung