Warm Up

3 rounds
15m plate OH carry each side
15m fronthold plate carry
15m 90° plate carry
15m pinch grip plate carry each side

A. Strength and Skill

For 10 min rotate between

1-5 Chinups / 1-2 negatives / 10-15s hold / 6-8 ringrows

6-8 gobletsquats with controlled eccentric

B. Wod

Amrap8

10 alt. Reverse lunges (with medball)
10 medball ground to overhead
100m medball run

A. Rower and Echo bike

6 sets of:
1 min easy + 2 min moderate + 1 min fast
(1 min Rest)
—>Then switch ergs

A. SKILL

Practice Bar Muscle-ups for 10-15min

5-10 Hollow banded pull overs
3-6 jump into Hollow on pull up bar (glide kip)
2-4 Hip to bar pulls (start from glide kip)
2-4 Top position (from chest - use box) into arch
Single Bar MU

You can just use step 1-4 and rotate through for the 10-15 if you don´t have MU yet.
You could also add the 5th step and do the Single Bar MU, if it is not perfect and smooth, start again from the beginning (add adequate rest of course), if the MU is really good, you could still use the drills to create some volume in key movements for the MU or add another single rep or even a double.

B1. Single Arm Dumbbell Bench Press 2 x 8-15

8-15 Single Arm Dumbbell Bench Press
8-15 Single Arm Dumbbell Bench Press

B2. Strict Pull-Up 2 x 8-15

8-15 Strict Pull-Up
8-15 Strict Pull-Up

scale with banded to reach at least 8 reps for all sets and maintain a good Hollow position.

C. Dumbbell Single Leg Romanian Deadlift 2 x 8-12

8-12 Dumbbell Single Leg Romanian Deadlift
8-12 Dumbbell Single Leg Romanian Deadlift

Use 2 DB´s and rest 45sec. btw legs.

D. Heavy Carries

5 sets of:
30m (2x15m) DB/Farmers walk Handles/Trap Bar Farmers walk
rest 60sec. or congaline with 2 partners
Go as heavy as possible but be able to walk all 5 sets unbroken, only set the weights down after 15m to turn around (with handles or Trap bar) there should be no rest!
Rather start a little to conservative for the first week of carries.

A. Romanian Deadlift 3 x 10-15

10-15 Romanian Deadlift
10-15 Romanian Deadlift
10-15 Romanian Deadlift

Work at ~1-2RIR for all sets.

B1. Parallette Push-Up 3 x 10-20

10-20 Parallette Push-Up
10-20 Parallette Push-Up
10-20 Parallette Push-Up

controlled eccentric.

B2. 3-Point Dumbbell Row 3 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

each side

C. 6 minute EMOM of Farmers Walks

Farmers Walk

Aim for 1/2 BW in each hand and go for as many reps (1 rep is 15m) as you can get in 1min.