A. 4 min on //2 min off

4 sets of 4min on // 2 min off
1.
400m run
20KB DL
15 KB FR Squats
10 KB push Press
rest of remaining time: burpees o KB

2.
400m run
20KB DL
15 KB FR Squats
10 KB push Press
rest of remaining time: T2B

3.
400m run
20KB DL
15 KB FR Squats
10 KB push Press
rest of remaining time: DU’s

4.
400m run
20KB DL
15 KB FR Squats
10 KB push Press
rest of remaining time: Push Ups

A1. Dumbbell Flat Bench Press 5 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

A2. Hand Over Hand Sled Pull 5 x 1

1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull

B. 5 Rounds For Time of Dumbbell Walking Lunges, Assault Bike, and Weight Plate Ground to Overheads

10 Dumbbell Walking Lunges
Assault Bike
20 Weight Plate Ground to Overhead

choose between Assault- or C2-Bike

A. 1 Muscle Snatch + 3 Overhead Squats 4 x 1

1 1 Muscle Snatch + 3 Overhead Squats
1 1 Muscle Snatch + 3 Overhead Squats
1 1 Muscle Snatch + 3 Overhead Squats
1 1 Muscle Snatch + 3 Overhead Squats

B. 1 Power Snatch + 3 Overhead Squats 5 Sets

1 Power Snatch + 3 Overhead Squats
1 Power Snatch + 3 Overhead Squats
1 Power Snatch + 3 Overhead Squats
1 Power Snatch + 3 Overhead Squats
1 Power Snatch + 3 Overhead Squats

C. Snatch 6 Sets

Snatch
Snatch
Snatch
Snatch
Snatch
Snatch

A. SKILL

Practice Ring Muscleups for 8-10 min with the following Progressions

5-8 sets
1. 4-6 small Ring Swings
2. 4-6 big Ring swings
3. 4-6 Rings to hips
4. 4-6 Ring support swings to dip

Or

5-8 sets of complex
2 small swings
2 big swings
2 transition into catch
2 muscleups

B. Heel Elevated Goblet Squats 3 x 15-25

15-25 Heel Elevated Goblet Squats
15-25 Heel Elevated Goblet Squats
15-25 Heel Elevated Goblet Squats

C1. 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

C2. Strict Handstand Push-Up 3 x 8-15

8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up

D. Slider Hamstring Curl 3 x 8-15

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

A. Long Conditioning

In teams of 2 do 3 rounds of each alt. Between 1 and 2*

1.
Partner A:
Amrap5
15 H.R. Pushups
20/15 cal Echo Bike
60m Farmerswalk (Moderate weights 4x15m)

2.
Partner B:
Amrap5
10 burpee boxjumps (24/20")
20/15 cal row
30 alt. MB Stepups (20/14)

*Switch Every 5 min and start from the beginning of each Amrap