A. Strength

Pushups + Hurdle jumps

B. Wod

Garbage Ball

5 rounds 1:00 on // 1:00 off

A. Team Endurance Wod

Every 6 min for 30 min do (5 sets)

200m run together
Then until 4:00
ME Cal Echo Bike as YGIG (Switch as needed)

*Dont go allout in the first round! Scores of each set should be quite consistent!

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.

2. Option

Warm up for ~5min with the skill progressions.
then
10 sets of:
X Bar MU
rest 30sec.

B. Dumbbell Bulgarian Split Squat 3 x 6-8

6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat

Use 2 DB´s and rest 60sec. btw legs.
20sec. iso pre fatigue at mid range into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)

C1. Weighted Ring Push-Up 3 x 6-8

6-8 Weighted Ring Push-Up
6-8 Weighted Ring Push-Up
6-8 Weighted Ring Push-Up

20sec. iso pre fatigue at bottom position into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)

C2. Chest Supported Incline Dumbbell Row 3 x 6-8

6-8 Chest Supported Incline Dumbbell Row
6-8 Chest Supported Incline Dumbbell Row
6-8 Chest Supported Incline Dumbbell Row

20sec. iso pre fatigue at bottom position into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)

D. Heavy Carries

5 sets of:
30m (2x15m) single arm DB/KB OH-carry (each side)
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. Heel Elevated Front Squat 4 x 8-12

8-12 Heel Elevated Front Squat
8-12 Heel Elevated Front Squat
8-12 Heel Elevated Front Squat
8-12 Heel Elevated Front Squat

Work at ~1RIR for all sets.

B1. Dumbbell Floor Press 4 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

B2. Strict Pull-Up 4 x 6-10

6-10 Strict Pull-Up
6-10 Strict Pull-Up
6-10 Strict Pull-Up
6-10 Strict Pull-Up

C. Accessories

3 sets of:
8-12 Partner Leg Curls
YGIG
then
3 rounds of:
10-15 pulses in:
A
W
Y
T
Use only your hands or light weights (0,5-2,5kg)