Warm Up: 5 Minuten:
100 Single Under
10 Scapula Push Ups
10m Bear Crawl
20/20 sec. Couch Stretch
20/20 sec. Floor Pec Stretch

Strength: Upper Body
3 Sets of: 1 Max Set Floor Press
– 30 –
1 Max Set Pike Push Ups / strict HSPU
– 30 –
10-20 sec. Bridge Hold

rest: 1:30 Minutes between sets

WoD: „Saturday-Chipper“

50 Snatch
40 Air Squats
30 V-Ups
20 Burpee Push Ups
10 Man Maker
20 HSPU
30m Seal Walk
40 Goblet Squats
50 Snatch Weekly

Challenge: Max Effort:
Max Reps Sit Ups without breathing