Strict Pull Up/HSPU

4 sets:

3 strict Pull Ups
(Wtd./Bodyweight/Partner Assisted)
rest by feel
3 strict HSPU
(Deficit/Regular/Partner Assisted/AbMat/negatives)
rest by feel

Shoulder-Core-Iso-Strength

12 min. EMOM (30 sec. on/30 sec. off)

Y-Hold
Chest To Ring Hold
T-Hold
Hollow Rock

Intervalle

In teams of 3 Amrap7 for each part rest 2 min between parts

1.
4 min assault bike (1 sprints 2 rest)
3 min ME wallballs (all together)

2.
4 min ski erg
3 min ME KBS (24/16)

3.
4 min bike erg
3 min ME doubleunders

4.
4 min row
3 min gobletsquats (24/16)

AMRAP 5:

- 3 No Feet Squat Clean + Push Jerk (Slow Motion)
- 5 Drop Squat + Squat Jump

Find max:

- 2 No Feet No Contact Hang Squat Cleans + 2 Push Press

- 2 No Feet Hang Squat Cleans + 2 Jerk Balance

- 2 Hang Squat Cleans + 2 Split Jerks
(TC: 17 Min)

AMRAP 8:

- DB Hang Power Clean + Jerk
* EMOM: 8 DB Front Squats

In Teams of 3:

AMRAP 40:
A. 400m Run

B.
- 150 cal Bike
- 150 cal Row
- 300 DU

C.
- 150 Burpee Boxjumps (24/20)
- 150 T2B
- 150 Wallballs (9/6)
- 150 KBS (24/16)

Ist Partner A vom Laufen wieder da, wird rotiert:
- A --> B
- B --> A
- C --> A

Clean and Jerk

5 sets of:
Hang Clean + Split Jerk + Clean + Split Jerk
@ ~85%

Front Squat

EMOM for 10min (10 sets):
1 tempo Front Squat @ 32X1
start @ 70% and work up by feel

Deadlift

Find max weight for:
1-3 DL in overhand grip without hookgrip (TNG)

Push - Pull

4 sets of:
5 Bench Press
rest by feel
5 Chest supp. BB rows
rest by feel
go as heavy as form allows across all sets

Accessories

3 sets of:
10 Good mornings
6-8x Seitstütz DB-rot. (each side)
15 bent over DB rev. flys