WOD Do

Warm-up
3x
300m run
20 split squats (10+10) / 15 hollow rocks / 10 narrow stance squats
*rnd 1-3: mouth inhaling – nose exhaling

Basic Strength
Front Squat (1×1)
in 30min:
find your 1RM
max reps at 75%

Gymnastics
3x max reps strict hspu (AMRAP – Reps)
3x max reps strict hspu
*1min rest between sets