Practice:

Strict Ring Muscle up

3 rounds:

10 Ring rows
10 Ring Dips
1min rest

WOD: 5min Amrap:

24 DU`s
12 Situps

Power Clean

4 sets of:
ME P. Cleans in 60sec.
rest 90sec.
1. 60/40kg
2. 70/47,5kg
3. 85/55kg
4. 100/65kg (or max. 80-85% of 1RM - adjust other weights accordingly)
- all sets as DNG singles -

Back Squat + DB-Bench press + Chin up

4 sets of:
6 Back squats with 3sec. ecc @ RPE 8
rest ~30sec.
8-10 DB-Bench Press
rest ~30sec.
5-8 (wtd.) strict Chin ups
rest ~60sec.

Activation

3 sets
20s double KB FR pulses (light)
5 single arm kb sotts press (good position)

Pause clean and jerks

Every 90s for 16 sets

4 x 1 pause clean (4s below knee and 4s in catch) + 1 jerk
4 x 1 pause clean (3+3) + 1 jerk
4 x 1 pause clean (2+2) + 1 jerk
4 x 1 clean + 1 jerk

WOD: 6*5min Amrap:

- In Teams of 2 s YGIG

1. SkiErg
2. Sled Push
3. 14 Partner Barbell Reverse Lunges + 7 Burpees over Barbell (together)
5min rest
4. Row
5. Bike
6. 30Du´s + 100m run (together)

Mobility

Shoulder and Knee