A. Mobility

Hip, Knee and Ankle Mobility and Stability

A. Row 10 x 500 meter intervals

Row
Row
Row
Row
Row
Row
Row
Row
Row
Row

10 sets of 500/450m row
(scale distance to finish sub 2:00min)
focus: maintain a constant pace

Time Cap: 40min

A. Snatch Cluster sets

5 sets

1.1.1.1 Powersnatch (Rest 10s between reps)

Rest 90s

B. Finisher

Amrap10 for Quality

30m bearhug carry + 10 paloff presses each side

A. SKILL and Strength

12 min work on

Handstand pushups or handstand hold

+ 10 x Partner hochstechen

B. WOD

Emom20

1. 30s burpees
2. 30s ringrows
3. 30s parallette shoots
4. 30s 30s tuckups

A. Intervals

8 sets of:
90sec. on 90sec. off

1. 25/20cal row
then ME Devils Press @2x22,5/15kg

2. AMRAP of:
4 strict HSPU
6 T2B
8 DB-Front Squats @2x22,5/15kg

A. Lower Body Giant Set

3 sets of:
30sec. wall-sit
10-15 Goblet Squats with controlled eccentric
10-20 walking lunges
rest ~2min

B. Workout

4 sets of:
2min AMRAP of:
8cal row
12 russ. KBS
8 push ups
rest 1min btw sets

A1. Back Squat 5-3-1

5 Back Squat
3 Back Squat
1 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 5-3-1

5 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up

Work at 1-2RIR for each set.
Scale:
- various banded variations (add small plates if needed to hit the right intensity)
- 5-3-1 negatives with 5sec., 8-12sec. and 15-30sec. ecc.
- double amount of supinated ring rows

B1. Slider Hamstring Curl 3 x 8-15

8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl

With controlled eccentric.

B2. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

Keep ~1RIR in every set. Increase difficulty with banded tension or chains.

B3. Banded Face Pull 3 x 12-20

12-20 Banded Face Pull
12-20 Banded Face Pull
12-20 Banded Face Pull

1sec hold at peak contraction.