STRICT RING MUSCLE UP

1) Practice movement with feet on floor
2) Banded RMU
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!)

3RM Bench Press

Find max weight in 12min.

90sec. ME Push ups

Max number of reps in 90sec.
Variations:
- floor (normal)
- 20'' box
- 24'' box
- 30'' box

Max time Farmers walk

One unbroken attempt for max time with 50% bodyweight in each hand.
- 3min cap -

1min ME Echo Bike

Max number of calories in 1min

Snatch build up Emom

Every 90s for 12 sets do

1-4: 5 Hang muscle snatches
5-8: 3 Hang snatches (2s pause in catch)
9-12: 1 Hang snatch

Finisher

AMRAP5 with empty bar
8 hang muscle snatch
8 OHS
8 snatch grip behind the neck pushpress

Whole Body Strength

3 sets:

8 DB Push Press
8 KB Deadlift
8 3 point rows (each side)
-rest by feel between exercises and sets-

WOD

10 min AMRAP

12 Walking Lunges
2 Lanes Farmers Walk
12 Ring Rows

ENDURANCE

ECHO BIKE
1 min max cal - 3 min off
1 min max cal - 2 min off
1 min max cal - 1 min off
1 min max cal

4 min rest

ROW
1 min max cal - 3 min off
1 min max cal - 2 min off
1 min max cal - 1 min off
1 min max cal

4 min rest

SHUTTLE RUNS
1 min max shuttle runs - 3 min off
1 min max shuttle runs- 2 min off
1 min max shuttle runs - 1 min off
1 min max shuttle runs

(Time: 38min)

Goal: stay steady on the cal./runs over all sets!

1 RM DB-SNATCH

12 min to find your 1RM DB-Snatch

DB-SNATCH LADDER

With 5 different weights
1.) 8 reps
2.) 6 reps
3.) 4 reps
4.) 2 reps
5.) 2 reps

Ex: 8x 10kg - 6x 15kg - 4x 17,5kg - 2x 20kg - 2x 22,5kg

Goal: as heavy as possible & as fast as possible

SANDBAG WOD

In Teams of 2

3 x 2min AMRAP
Buy in: 8 Sandbag over Shoulder
Then max. Box Step Over with Sandbag

(1 Person is working - 1 Person is resting; 3 Rounds for each Person)