A. Outdoor

Buy in 400 m run

4 sets of
20 WallBalls (20/14 lbs)
15 alt. DB hang snatches (22,5/15kg)
10 C2B
25 Du‘s

then
200 m run

into
4 sets of
15 DB PushPress
10 T2B
05 Burpees o. DB (lateral)

Buy out 400 m run

A1. Single Arm Dumbbell Floor Press 4 x 5-10

5-10 Single Arm Dumbbell Floor Press
5-10 Single Arm Dumbbell Floor Press
5-10 Single Arm Dumbbell Floor Press
5-10 Single Arm Dumbbell Floor Press

A2. Kettlebell Gorilla Row 4 x 12-20

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

feet supp. chin ups or Ring Rows

B. 12 minute AMRAP of Rowing, Bodyweight Walking Lunges, and Dumbbell Ground to Overheads

Row
30 Bodyweight Walking Lunge
30 Dumbbell Ground to Overhead

A. Row'n'Run Wave

FOR TIME (T.C.35min)
Row: 200m - 400m - ... - 1000m - 800m -... 200m
Run: 200m inbetween

A. Strength

Tauziehen + Pushups

B. Wod

Amrap8

8 burpee to supported jumpover
8 alt. Stepups

A. Snatch Complex

Every 2:30 for 15 min do (6 sets)

1 high hang PS
1 OHS
1 hang PS
1 OHS
1 low hang PS
1 OHS

B. Snatch accessorie tabata

In alternating sets (4 rounds)

12x 20s on // 10s off

1. High hang snatch pull
2. Behind the neck snatch pushpress
3. Isometric PS catch hold

A. Strength

4 sets (2x KB in Farmers Position)

6-8 frontfoot elevated splitsquats + 30s Single leg deadlift hold (right)

Rest 30s

6-8 frontfoot elevated splitsquats + 30s Single leg deadlift hold (left)

Rest 30s

B. Strength Endurance Wod

4 rounds for reps

30s ring rows
30s db hang powercleans (2x15/10kg)
30s handrelease pushups
30s db pushpresses (2x15/10kg)
30s Rest
Scale pushups on Knees

A. Ring Muscle Up

Practice Ring Muscle-ups for 8-12min:

1. Swing with focus on Hollow position and eyes on toes
2. Big swing with horiz. row (whole body raises in Hollow pos.)
3. Bottom Dip position into backswing (shoulders back - hip and feet forward. look to find Hollow position) --> add. skill work for this on low rings from bottom of dip with feet on floor into Hollow on floor

If all is working well:

Do a Muscle up and work on the most efficient back swing from top position in sets of 1-2.

or

Capacity Work:

5 sets of:
X unbroken Ring MU
rest 60sec.
- If you did all 5 sets unbroken and with good form without exceeding the 60sec. rest last week, you can do 1-2 more reps! -

B. Team WOD

Buy in (TC 8)

As 1 big team (switch as needed)

30 worm cleans
30 burpee over worm (synchro)

Rest 2 min then

In teams of 2 for time

For Time (TC 25 min)

1000m Row (split as needed)

4 rounds
10 synchro wallballs (20/14)
8 synchro alt. DB snatch (22,5/15)
6 synchro T2B

800m Row (split as needed)

3 rounds
10 synchro wallballs (20/14)
8 synchro alt. DB snatch (22,5/15)
6 synchro T2B

600m row (split as needed)

2 rounds
10 synchro wallballs (20/14)
8 synchro alt. DB snatch (22,5/15)
6 synchro T2B

400m row (split as needed)