STRICT RING MUSCLE UP

1) Practice movement with feet on floor
2) Banded
3) Neg. Banded RMU
4) Fast Transition: Feet Elevated

Pull Up Builder

5 Supersets
15-20 sec neg. (banded)
30 sec easy Ring Rows
60-90 sec Rest

Push Up Builder

EMOM x 10
X Push Ups

(!Choose a number of reps you can keep over all 10 Sets!)

Clean Complex

Every 90sec. for 15 min (10 sets):

pause P. Clean (2sec. @just above knee and in catch) + Hang Clean

start @ first weight after empty bar and build up with good form!

Accessories

3 sets
3 pause clean DL (2sec. 1'' off floor and above knee) @ ~heaviest weight of A
8 lat. box steps ups (each side - KB in goblet pos.)
6-8 side plank rot. (each side) @ 1,25-5kg
rest ~90sec.

Clean and jerk

Every 2 min for 12 min do

1 clean lift off
1 squatclean
1 fs
1 splitjerk

Accessories

4 sets
20-30s double kb fr squat hold
3 reactive broadjumps for max distance
20-30s double kb oh hold
3 deadstop pushups with max exlosiveness

Rest 90s

Endurance

Every 6 min for 5 sets (30 min)

400m run
500m row (Damper Setting 2/4/6/8/10)

Goal of the workout is to get a feeling for different damper settings and how it changes your strokes per minutes.

Scale distances so that you finish the first set sub 4 min!

Tire Flips

15-20 min Practice
+ Accumulate 500m Front Rack Carry @2xheavy KB

Front Rack Hold

5 x 15 sec @120-150% Front Squat
3 x 15 sec @110% Front Squat

Finisher: OH-Strength

LAST MAN STANDING:
Hold Plate OH as long as possible (20/15kg)
(!tight Core!)