6 weighted Straight hollow body leg raises
24 banded leg cycling
14 Alt. Leg and arm raise from bear crawl position
8 Ring hip Bridge
Rope Climb practice
Or
6*4 Pullups / then 3* ME Chin over Bar hold
4sets:
10 DB Bench Press + 20 banded tricep extensions
90sec rest between sets
5 sets of:
5 (Ring) Dips (evtl. wtd.)
rest by feel
5 chin ups
rest by feel
3 sets of:
8-15 push ups (evtl. + band tension)
8-10 Bent over BB rows
rest 60sec.
3 sets of:
8 blackburns
12-15 facepulls
Y-W-T- hold (je 10-15sec.)
rest 60sec.
Find heavy weight for 2 Front Squats + 1 Split Jerk
5 sets of:
2 Split Jerks @~90% of today's complex
In Teams of 2:
For time:
60 DB Hang Cluster (2x22,5/15kg)
One Partner holds Plank while the other works
5 sets:
200/150m Row
30sec rest between sets
3sets:
350/ 250m Row
30sec rest between sets
1 sets:
500/400m Row
3min rest
Then
4*600m run
1min rest
5 sets of:
P. Clean + P. Jerk + pause Split Jerk (2sec. in dip)
@ ~ 65%
5x5 @ 65% + 1/2,5kg
rest 1-2min
15min EMOM
1. 6-10 strict ring pull ups
2. 8 single arm KB presses (pro Seite)
3. 8 chinese rows (pro Seite)
4. 10-20sec. Ring support hold (top pos.) into 10-20sec. Ring support hold (bottom pos.)
5. rest
3 sets of:
10-12 bent over DB rows
15 face pulls
Y-W-T hold
rest 60sec.