Warm Up

Stop and Go Partner warmup

A. Strength + Skill

Slamball clean on shoulder

And

Handstandwalk/wheelbarrow

B. Wod

Amrap 3
Hand release burpees

Rest 1 min

Amrap3
Singleunders

Rest 1 min

Amrap3
Shuttle runs

A. E5mom‘35 on Echo bike

1 min moderate pace
30 sec Sprint

2 min moderate pace
30 sec Sprint

3 min moderate pace
30 sec Sprint

4 min moderate pace
30 sec Sprint

3 min moderate pace
30 sec Sprint

2 min moderate pace
30 sec Sprint

1 min moderate pace
30 sec Sprint

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 3 x 8-15

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

B2. Strict Pull-Up 3 x 8-15

8-15 Strict Pull-Up
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 3 x 8-12

8-12 Dumbbell Single Leg Romanian Deadlift
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) Zercher carry with Barbell or Yoke
rest 60sec. or congaline with 2 partners
Go as heavy as possible but be able to walk all 5 sets unbroken and in a good position with locked out arm. Only set the weight down after 30m to switch arms, there should be no rest!

A. Single Arm DB reverse Lunges 4 x 10-15

10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges

Work at 0-1RIR for all sets. / Reps are for each side / Hold DB in contralateral Hand in Farmers Position

B1. Single Arm Kettlebell Overhead Press 3 x 8-15

8-15 Single Arm Kettlebell Overhead Press
8-15 Single Arm Kettlebell Overhead Press
8-15 Single Arm Kettlebell Overhead Press

progress in reps from last week.

B2. Supinated Barbell Bent Over Row 3 x 8-15

8-15 Supinated Barbell Bent Over Row
8-15 Supinated Barbell Bent Over Row
8-15 Supinated Barbell Bent Over Row

C. Accessories

3 sets
8-12 Pike Leg Lifts
8-12 banded crunches
8-12 side laying extertal shoulder rotation each side