A. Conditioning

8 sets of:
2min on 1min off

1. AMRAP of:
8cal Echo Bike (max 45sec.)
12 walking lunges
16 single arm DB Push Press (8 each arm)

2. AMRAP of:
60m Farmers walk (4x15m)
30 Single Unders
15 air squats

A. Intervals

8 alt. Sets
3 min on // 1 min off

1. 20 WB
14 PullUps
8 alt. Devilspress
ME DU’s for remaining time

2. 200m run
AMRAP of
8 SA PushPress
6 alt. DB Squat Cleans
4 V-Ups

A. 1 Powersnatch + 1 Overhead squat + 1 Snatch 6 x 1

1 1 Powersnatch + 1 Overhead squat + 1 Snatch
1 1 Powersnatch + 1 Overhead squat + 1 Snatch
1 1 Powersnatch + 1 Overhead squat + 1 Snatch
1 1 Powersnatch + 1 Overhead squat + 1 Snatch
1 1 Powersnatch + 1 Overhead squat + 1 Snatch
1 1 Powersnatch + 1 Overhead squat + 1 Snatch

After each set do 5 PVC snatch Drops with 2s pause in catch

B. Snatch Lift Off 3 x 6-8

6-8 Snatch Lift Off
6-8 Snatch Lift Off
6-8 Snatch Lift Off

Pause 3s below knee each rep

C. Kneeling Double KB Frontrack Getups 3 x 12-16

12-16 Kneeling Double KB Frontrack Getups
12-16 Kneeling Double KB Frontrack Getups
12-16 Kneeling Double KB Frontrack Getups

Slow eccentric

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 6

6 Heel Elevated Front Squat
6 Heel Elevated Front Squat
6 Heel Elevated Front Squat

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

C1. Strict Handstand Push-Up 4 x 6

6 Strict Handstand Push-Up
6 Strict Handstand Push-Up
6 Strict Handstand Push-Up
6 Strict Handstand Push-Up

5s eccentric on each rep // scale with 4 negatives

C2. Strict Supinated Pull-Up 4 x 6

6 Strict Supinated Pull-Up
6 Strict Supinated Pull-Up
6 Strict Supinated Pull-Up
6 Strict Supinated Pull-Up

5s eccentric on each rep // scale with light Band Support or 4 negatives

D. Nordic Hamstring Curl 3 x 5-8

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

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!

A. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

Work at 2-3RIR for all sets.

B1. Dumbbell Flat Bench Press 3 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

B2. Weighted Supinated Pull-Up 3 x 4-8

4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up

C. Accessories

3 sets no rest
6-10 slider leg curls
15-20 banded pullaparts