A. Team workout

Amrap 28

12 synchro thruster
14 Burpee over bar split
16 wallballs YGIG
18 cal bike Split
200 m run

A. Ring muscle up

Skill:

On low rings:
Muscle up transition
Dip out

On high rings:
Small kipping swings on rings
Big kipping swings +facepull
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

A1. Front Squat 4 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

Work at RPE 7-9

A2. Dumbbell Flat Bench Press 4 x 4-8

4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press

Work at RPE 7-9

B. Weighted Supinated Pull-Up 3 x 3-6

3-6 Weighted Supinated Pull-Up
3-6 Weighted Supinated Pull-Up
3-6 Weighted Supinated Pull-Up