A. With a running clock

@0:00 AMRAP 15
20 DB SA Push Press
200m run
20 T2B
200 m run


@17:00
3 sets of
40 SA DB hang Cleans
30 SA OH alt. rev. Lunges
20 Burpees

Buy out 200m run

TC 10 min
DB (22,5/15kg)
WallBall (20/14 lbs)

A1. Shoulder Press 5 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. Hand Over Hand Sled Pull 5 x 1

1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull

B. 5 Rounds For Time of Echo Bikes, Dual Dumbbell Front Squats, Farmers Walks, and Dumbbell Push Presses

Echo Bike
10 Dual Dumbbell Front Squat
Farmers Walk
10 Dumbbell Push Press

A. Big Clean and Jerk Build up Sequence

Every 2 min for 28 min

3 sets
5 hang clean pulls
5 hang powercleans
5 Frontsquats
5 pushpress

3 sets
3 hang clean pulls
3 hang squat cleans
3 splitjerks

8 sets
1 hang clean pull
1 hang squat clean
1 splitjerk

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

A. Long Conditioning

Amrap8
200m run
20m (4x5m) SA KB OH carry (switch every 5m)

Rest 2 min

Amrap8
200m run
40m (8x5m) SA KB OH carry (switch every 10m)

Rest 2 min

Amrap8
200m run
60m (12x5m) SA KB OH carry (switch every 15m)