A. Macho Man

Every 2 mins x10:
3 Power cleans
3 Front squats
3 STOH

-start at a light-moderate weight and try and build every set!

B. Accessories

3 sets:
20 band pull aparts
15 jumping air squats
10 banded good mornings

A. Intervals

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

1.
12 single arm KB-Clean and Jerks @24/16kg (6 each side)
12 T2B
max cal Echo Bike in remaining time

2.
12 single arm KB-Front Squat @24/16kg (6 each side)
max cal Row in remaining time

A. SKILL

Practice Ring Muscle-ups for 10-15min:

1. Swing with focus on Hollow position and eyes on toes
2. Big swing with horiz. row (whole body raises in Hollow pos.)
3. Bottom Dip position into backswing (shoulders back - hip and feet forward. look to find Hollow position) --> add. skill work for this on low rings from bottom of dip with feet on floor into Hollow on floor

If all is working well:

Do a Muscle up and work on the most efficient back swing from top position in sets of 1-2.

B1. Split Squat Hold 3 x 30-90 Seconds

Split Squat Hold
Split Squat Hold
Split Squat Hold

elevated on plates with only your Bodyweight.

B2. Bottom of Dip Support Hold 3 x 30-90 Seconds

Bottom of Dip Support Hold
Bottom of Dip Support Hold
Bottom of Dip Support Hold

Use Rings and Scale to bottom of push up hold if you can´t reach 30sec. yet (for all sets)

B3. Chin Over The Bar Hold 3 x Seconds

Chin Over The Bar Hold
Chin Over The Bar Hold
Chin Over The Bar Hold

B4. Supinated Grip Passive Hang 3 x Seconds

Supinated Grip Passive Hang
Supinated Grip Passive Hang
Supinated Grip Passive Hang

ME hold for both. Go from chin over bar position directly into passive hang.

C1. Seated Single Arm Arnold Press 3 x 8-12

8-12 Seated Single Arm Arnold Press
8-12 Seated Single Arm Arnold Press
8-12 Seated Single Arm Arnold Press

C2. Dumbbell Bent Over Reverse Fly 3 x 15-25

15-25 Dumbbell Bent Over Reverse Fly
15-25 Dumbbell Bent Over Reverse Fly
15-25 Dumbbell Bent Over Reverse Fly