A. Romanian Deadlift 4 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

B. Workout

15-12-9-6-3 of:
Echo Bike
Goblet Squat
Push up

A. Outdoor

Every 6min for 5 sets

20 DB GTOH (15/12,5 kg)
10 Burpees to target
20 DB goblet rev. lunges
10 Pull Ups
200m run (sub 1:00min)

Scale to finish every set sub 4:30 min

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
5. 1-2 Coach assisted Reps

Or

Emom8 *

X Ring muscleups

*Pick a number that you can hold with perfect form!

B. Heel Elevated Front Squat 3 x 8

8 Heel Elevated Front Squat
8 Heel Elevated Front Squat
8 Heel Elevated Front Squat

5s eccentric on each rep! RPE 8 for all sets!

C1. Strict Handstand Push-Up 3 x 8

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

5s eccentric on each rep // scale with 6 negatives

C2. Strict Supinated Pull-Up 3 x 8

8 Strict Supinated Pull-Up
8 Strict Supinated Pull-Up
8 Strict Supinated Pull-Up

5s eccentric on each rep // scale with light Band Support or 6 negatives

D. Nordic Hamstring Curl 3 x 5-8

5-8 Nordic Hamstring Curl
5-8 Nordic Hamstring Curl
5-8 Nordic Hamstring Curl

A. Power Snatch 5 x 3

3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch

Go drop and go for the Powersnatches

B. Snatch High Pull 5 x 2

2 Snatch High Pull
2 Snatch High Pull
2 Snatch High Pull
2 Snatch High Pull
2 Snatch High Pull

C. Snatch Pull 5 x 1

1 Snatch Pull
1 Snatch Pull
1 Snatch Pull
1 Snatch Pull
1 Snatch Pull

D. Banded Pallof Press 3 x 10

10 Banded Pallof Press
10 Banded Pallof Press
10 Banded Pallof Press

Reps are per side / No rest

A. Intervals

Emom18 (6 sets)

1. 10-16 alt. DB snatches (22,5/15)
2. 10-16 wallballs (20/14)
3. 10-16 T2B

Directly after the last min of the the 18 min EMOM is over go into

2 rounds for time (TC 6 min) *

10-16 alt. DB snatches (22,5/15)
10-16 wallballs (20/14)
10-16 T2B

*Go with the same reps you did in the EMOM and push through These 2 rounds as fast as you can.