DONNERSTAG

A. 4 sets

P1: 10 Plate lunge complexes

_lateral lunge + press out, into reverse lunge + rotational press out

P2: Uneven SA OH KB hold until P1 finishes

-

B. 4 sets

P1 then P2: Rope chin-up complex

12 perturbations + max effort reps

P1&P2: 2x Hollow hold 4.sequence

-

C. For 8 sets

6 cross ground-to-halos

6 wall up&downs or wipers