Ring & Bodyweight Isometric Strength

EMOM 12 min.:

- hold each exercise for 20-30 sec.-

1. Ring Top Hold
2. Hollow Hold
3. Ring Bottom Hold
4. Superman Hold

Core Strength

2-3 Rounds for Quality:

Barbell Roll Out x 6-10
Hanging Leg Raise x 8-10
Tall Kneeling Pallof Press x 10-12/Side
Med. Ball Lateral Toss To Wall x 8-10/Side

Intervalle

3 total sets of

Amrap2
1-2-3....
Burpee over bar
Stoh (42,5/30kg)

Rest 1 min

Amrap2
1-2-3....
Burpee over bar
Hang power cleans

Rest 1 min

Amrap2
1-2-3...
Burpee over bar
DL

Rest 3 min

Every 90s for 22:30 (15 Sets):

Hang Muscle Clean + Front Squat (3330)
-- 5x3

Tall Squat Clean:
-- 5x3

High Hang Power Clean:
-- 5x3

EMOM 10:

- 5 Deadlifts @ 100%
- 5 Squat Jumps
- ME Wallsit

In Teams of 2 (YGIG/Round)

2 Rounds:

AMRAP 7:
-- 5 Burpees
-- 12/9 cal Bike

AMRAP 7:
-- 5 Burpees
-- 12/9 cal Row

AMRAP 7:
-- 5 Burpees
-- 4 lanes Shuttle Sprint

Snatch

12min EMOM
1 Snatch
start @ 70% and work up in weight (max 90%)

Front Squat

work up to a heavy set of 5 in 15min
then 1x ME @ 85% of H5 (1RIR)

WOD

For time:
21-15-9
Alt. DB-Snatch (30/20kg)
DB-facing Burpees
T2B
- 12min cap -

Accessories

3 sets of:
8-10 rom. DL
30m Double KB-FR carry
8 palloff press (each side)
rest 60sec.