Warm Up:

7 Minute AMRAP:
80 Single Under
8 Scapula Push Ups
10m Plank Walk
20/20 sec. Couch Stretch
30 sec. Thoracic Extension

Strength: Upper Body

EMOM x 9:
1: 5-7 Strict HSPU / 7-9 Pike Push Ups
2: 30 sec. AMRAP: Diamond Push Ups
3: 20-25 sec. Hollow Hold / Tuck Hold

WoD: „Saturday-Chipper“
50 Air Squats
10 Burpees
40 Sit ups
10 Burpees
30 Alt. Lunges
10 Burpees
20 KB-Swings OR Odd Object
10 Burpees
10m Bear Crawl
10 Burpees
20 KB Swings
10 Burpees
30 Alt. Lunges
10 Burpees
40 Sit Ups
10 Burpees
50 Air Squats

Weekly Challenge: Accumulate 1:30 Minutes of Hollow Hold (scaled: Tuck Hold)
every time you drop perform 3-5 Sit Ups