A. Run - Bike

6 sets of:
3min on 2min off

400m run
then max cal Echo Bike in remaining time
Score is your lowest round of cals. Aim for the maximum of cals that you can sustain for all 6 sets!

A. Ring muscle up

A) Skill:

On low rings:
Muscle up transition
Dip out

On high rings:
Small kipping swings on rings
Big kipping swings on rings
rings to hips
Jumping transition and dip out
Muscle up

B) Strength:
EMOM‘16
1) one arm ring plank (both sides 10-20 sec)
2) 8-12 false grip ring rows to sternum
3) straight arm hollow hold with 2xdB
4) 8-12 ring push ups

A. Box Jump 5/20, 3/24, 3, 3, 3

5 Box Jump
3 Box Jump
3 Box Jump
3 Box Jump
3 Box Jump

B. Single Arm Dumbbell Clean and Split Jerk 5-3-2-1-1-1

5 Single Arm Dumbbell Clean and Split Jerk
3 Single Arm Dumbbell Clean and Split Jerk
2 Single Arm Dumbbell Clean and Split Jerk
1 Single Arm Dumbbell Clean and Split Jerk
1 Single Arm Dumbbell Clean and Split Jerk
1 Single Arm Dumbbell Clean and Split Jerk

1) find your 1RM
2) EMOM for 8 Minutes:
every minute 2 Clean &Split Jerk (l/r) @ 80% of 1RM

C. Partner Double Barbell Carry 1 x 100

Partner Double Barbell Carry

A1. One Arm Dumbbell Shoulder Press 4 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

each arm - controlled eccentric

A2. Bent-Over Barbell Row 4 x 8-12

8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row

B. Workout

15-12-9-6 of:
Dual Dumbbell Hang Squat Cleans
- 250m row after every round -

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 0-1RIR 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)

A. Hang Snatch 5 x 3

3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch

Before each set of squatsnatches do 2 high catch boxjumps
Work between 65-75%

B. Wod

1000-900-800-....-100m Row* (No TC)

After each set do 30 doubleunders + 4-6 Burpees over rower

You can go faster when the rowing sets get shorter but dont go allout in the later rounds!

C. Accessories

3 sets no rest
15-20 banded pullaparts with 1s hold in peak contraction (Orange Band)
15-20s Lsit (unbroken)