A. Teams of 2

Buy in
50 Burpees to target

4 rounds of
30 Thruster DB SA (22,5/15 kg)
30 Pull ups

Buy out
50 devils press DB SA
100 KB swings (24/16kg)

-split as needed

A. Overhead Strength and Splitjerk Focus

3 sets (Rest 60s)
1 squatclean
4-6 split presses
4-6 tall jerks

4 sets (Rest 90s)
1 squatclean
2-3 pushpresses
2-3 splitjerks

5 sets (Rest 120s)
1 squatclean
1-2 Jerk dip squat
1-2 splitjerk

B. Finisher

Amrap5
10 empty bar hang powercleans
10 Pushup Support to plank switches

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 2 Sets

Heel Elevated Goblet Squats
Heel Elevated Goblet Squats

Do 75% of last weeks reps with the same weight as last week

C. 3-Point Dumbbell Row 2 Sets

3-Point Dumbbell Row
3-Point Dumbbell Row

Do 75% of last weeks reps with the same weight as last week

D. Strict Handstand Push-Up 2 x 8-15

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

Do 75% of last weeks reps with same ROM

E. Slider Hamstring Curl 2 x 8-15

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

A. Dumbbell Bulgarian Split Squat 3 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

Work at 1-2 RIR for all sets. / Reps are for each side / Hold 2xDB´s in Hands / Rest 60sec. btw legs

B1. Single Arm Kettlebell Push Press 3 x 6-10

6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press

B2. Feet Elevated Inverted Barbell Row 3 x 6-10

6-10 Feet Elevated Inverted Barbell Row
6-10 Feet Elevated Inverted Barbell Row
6-10 Feet Elevated Inverted Barbell Row

C. Accessories

3 sets
6-10 Ring Body Saw
15-25sec. (abd.) sideplank (each side)
15 banded Facepulls (1sec. hold at peak)