Strict RMU warmup

3 Sets:
- 10 false grip Ring Row
(15 sec rest)
- 8-10 Push ups
(15 sec rest)
- 10-15 sec./ each Bottom & Top of Ring Support Hold
(30 sec rest btw sets)

Strict Ring MU

16 min Time to Practice:

A) Transition Practice:
- 3-5 x feet supported Ring MU Transition in low rings
- 2-4 x Banded Ring MU Transition in low rings
- 2-4 x jumping Ring MU in high Rings

B) strength work for Ring MU:
- 2-4 strict pull ups/ Ring pullups + 3-5 strict Ring Dips
- 1-2 x negative strict Ring MU in low/ high rings (Banded)
- 1-3 x strict Ring MU (with/ without partner)


> as Many rounds as possible/ for Quality!
> every round: choose one exercise from A) & B) !

Healthy Shoulders

3 Sets: (no rest)
- cuban Press: 12 @3 sec eccentric
- Scapular retractions: 15-20 @1 sec Hold on top
- table rocks: 10 @1 sec Hold on top

Pump and Prime

3 sets of:
15 Facepulls (1sec. hold)
into
10 banded straight arm pull downs
into
15-20 supine single DB Skull crusher

- no rest between movements -

Strict Press

3 sets of:
6-10 SA DB strict press @ RPE 8
rest 2min

Assistance Lifts

3 sets of:
6-12 inverted bar rows @RPE 8-9
rest 30, 45, 60sec.
6-12 DB-Floor press (1sec. hold in bottom) @RPE 8-9
rest 30, 45, 60sec.

Finisher

6min EMOM
8-12sec. max cal Echo Bike
- go all out! But the goal is to maintain your Power Output for all sets! -

Split Jerk Complex

5 sets of:

1 dip with pause in lower pos.
1 dip + drive
1 split jerk with pause in split pos.
1 split jerk

rest 45-60s
increase weight throughout sets

Clean & SJ Complex

E2MOM for 14 mins (7 sets)

2 clean pulls
1 squat clean
1 SJ

increase weight throughout sets

Acc.

2 sets of:

100m heavy FR carry

rest 1 min
chose weight so you can carry 50m unbroken

Upper Body Strength

4 rounds of:

10-12 DB 3-point Rows each side
- 30s rest -
10 lateral Raises with small plates
- 30s rest -
8 DB Push Press @ 30X1
- 30s rest -

WOD

WOD

4 Rounds
1 Min Row
12 Alternating DB Snatches
12 Walking Lunges with DB or Bodyweight

Endurance

Every 2min for 40min
1) 90s row
2) 90s Echo Bike
3) 90s ski
4)90s C2Bike
5)Rest


Goal is to hold your pace each set!

Splitjerk

3 sets
3 tall jerks (emtpy bar)

5 sets
2 splitjerks up to 80%

Wendler Strict Press

All sets go from 90% of your 1RM

3 sets
5 @ 40%
5 @ 50%
5 @ 60%

Assistance exercises

2 sets
5-8 DB Floorpress (1s at floor)
rest 60s
6-10 strict (wtd.) Chrinups
rest 60s

Try to increase reps first then weight!

Metcon Couplet

Amrap8
20 cal row
10 burpees over rower

Spinal mobility

Spinal waves wall facing
Jefferson curls
Windmill strech
etc.