Warm Up AMRAP 3
1 lane hip rot. forw.
1 lane hip rot. backw.
1 lane inchworm

Mobility 1 min each
Deck Squat
Wallslides
D.Dog ↔ Cobra

Skill 6x(30/15)
1, 3, 5: slow motion excentric HSPU
2, 4, 6: HSPU Kip

WOD 3 rounds TC: 18 min
21 – 15 – 9 Pull Ups
40 – 50 – 60 Air Squats
9 – 15 – 21 HSPU

Cool Down 5 min
10 Glute Stretch ↔ Quad Stretch
2 lanes of each single Arm Circle (fw/bw, ri/le)