Practice:

Ring Muscle ups

WOD: 2*Tabata:

HR Push ups
Snow Angels
Jump Squats
Tuck ups

Strict Press + 3-point rows

4 sets of:
6 TNG strict Press @ RPE 8 for first set (~70-80% of 1RM)
rest 30sec.
10-12 3 point DB-rows (each side)
rest 60sec.

Accessories

3 sets of:
10-15 ring rows (elev. feet)
rest 30sec.
8-12 DB-Bench press
rest 30sec.

Accessories

3 sets of:
15 banded triceps push downs @ tempo 1120
10-12 standing DB-curls (half pronated to supinated)

Warmup

4 sets
4 CMJ with/without arms
4 db Split press each side

Clean and jerk

Every90s for 16 sets
4 x 1 PC + 3 Splitjerks (2s pause in dip)
4 x 1 PC + 2 Splitjerks (2s pause in catch)
8 x 1 PC + 1 splitjerk

WOD: Row or Bike

10sets of: 30sec on/ 30sec off
Row or Bike
2min rest
5sets of: 40sec on/ 20sec off
DU´s
(SU = 50sec on/ 10sec off)
2min rest
10 Min Emom: (Goal ist to keep the cal as close to the 10sets cal average as possible)
Row or Bike
2min rest
5min Emom: (Goal ist to keep the reps as close to the 5sets rep average as possible)
DU´s/ SU`s

Mobility

Leg smashing and flossing