A. Amrap’40

250 m row
400 m run
500 m row
400 m run
750 m row
400 m run

—> add 250 m each round
—> run should be consistent under 2 mins

A. SKILL / Strength

Chinups + OHS

B. Wod

Amrap5 in teams of 3-5

1. Prowler
2. Skierg
3. Slamball carry

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) DB/Farmers walk Handles/Trap Bar Farmers walk
rest 60sec. or congaline with 2 partners
Go as heavy as possible but be able to walk all 5 sets unbroken, only set the weights down after 15m to turn around (with handles or Trap bar) there should be no rest!

A. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

Work at ~2-3RIR for all sets.
Go with TNG.

B1. Strict Handstand Push-Up 3 x 4-8

4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up

Work with ~2-3RIR for every set. controlled eccentric.

B2. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

C. 6 minute EMOM of Echo Bikes and Farmers Walks

Echo Bike
Farmers Walk

1min on 1min off - work with a partner. Work while partner rests.
Go for up to 50% BW per hand and walk 10m there and back for Farmers walk.