Team WOD

In Teams of 2

800m run together

6 rounds

18 Wallballs YGIG
10 syncro Burpees
20 pullups YGIG
20 syncro DB-snaches

after 6 Sets
400m run together

35min Timecap

Ring Muscle Up Skill practice

15 min to work through the following progression:

- 5 False Grip Ring Rows
- 5 FG Ring Rows into MU transition
- Low Rings feet supp. RMU
- Low Rings band supp. RMU
- High Rings FG hang/ pull up
- High Rings Coach assisted RMU

--> if strengtt is insufficient work on 2-3 neg. ring Dips/ 5-8 feet ass. ring dips; 2-3 (FG) pull ups / 5-8 (FG) ring to chest rows

WOD

10 sets of:

10 push ups (sc.: elevated push ups)
10 Ring rows (sc.: paralletts; inclination)
15s Hollow body hold (sc.: moving the knees closer to chest)

TC15 min

Primer

5 sets
2 broadjumps with 2s hold in catch
Rest 30s

Clean and Jerk

5 sets
1.1.1 Clean and splitjerk
Rest 10s between reps and 90s between sets

Clean Assistance Lift

3 sets
5 clean pulls @ 100%-110% of above
(New setup after each rep)
(Focus on the shrugg / no active elbows)
Rest 90s

Accessories

4 sets
6-8 kb bottom up biceps curls to split press each side
Rest 30s between sides