- seated MU with bend Knees
- seated MU with straight Legs
- banded MU (seated)
- banded MU (standing)
- dynamic Kip on high Rings
- Kipping or Strict MU on high Rings
L-Sit on Parallets 5 x 10-30 sec
7min AMRAP of:
15 WB (9/6kg)
10 Pull ups
rest 3min
7min AMRAP of:
12/9cal Bike
10 strict HSPU
rest 3min
7min AMRAP of:
50 DU´s
12 DB-FR alt. rev. lunges (2x22,5/15kg)
4 sets of:
High Hang P. Clean + High Hang Clean + Split Jerk (weak foot) + Split Jerk (strong foot)
Light to moderate weight
E2MOM for 12min (6sets):
P. Clean + P. Jerk + S. Clean + S. Jerk
Start @~65% and work up
In Teams of 2:
10 Rounds of (5 Rounds each):
5 H. P. Clean (60/40kg)
5 Front Squats
5 STOH
(8min cap)
In Teams of 3 per WOD (2 min. rest between WODs):
WOD 1: 6 min. AMRAP (everybody works at the same time on AMRAP)
15/10 cal. Bike
20 DU
WOD 2: 6 min. AMRAP (everybody works at the same time on AMRAP)
18/14 cal. Row
8 Burpees over the Rower
WOD 3: 6 min. AMRAP as YGIG in Teams of 3
20 m. Sled Push (add weight so you can move fast but it still feels heavy)
WOD 4: 6 min. AMRAP as YGIG
20 sec. SKI-ERG Sprint
*Total time: 30 min.*
Every 90sec. for 12min (8 sets)
2 P. Cleans + 1 Jerk
start @ 50% and work up by feel
6/1 Method
6-1-6-1-6-1
(start 6s ~ 75% and 1s ~ 90%)
3 sets of:
3-5 (wtd.) Ring pull ups
rest 60sec.
8-12 L-seated Arnold-presses
rest 60sec.
8-12 single arm KB-row on Bench (each side)
rest 2min
3 sets of:
8 blackburns
15 facepulls
30sec. band pull apart hold
rest 60sec.