MONDAY
Skill/Strength
Strict press
4 sets with 5 reps at 75%
Metcon
EMOM 30 min
Min 1: 10 Benchpress 60/40kg
Min 2: 5 toes to bars + 5 pull ups
Min 3: Handstand push ups pick a number between 1-10 during the entire emom
Min 4: 15 hollow rock or 15 GHD sit ups
Min 5: Rest
L1: 75/53kg, chest to bars, strict hspu
L2: RX
L3: 50/35kg, min 2: 3+3
L4: 40/30kg, hanging knee raises, ring rows, exentric hspu or HSP hold