A1. Back Squat 4 x 5

5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat

A2. 3-Point Dumbbell Row 4 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

each side

B. 12 minute AMRAP of Single Arm Kettlebell Push Presses, Echo Bikes, Kettlebell Sumo Deadlift High Pulls, and Alternating Box Step-Ups

12 Single Arm Kettlebell Push Press
Echo Bike
12 Kettlebell Sumo Deadlift High Pull
12 Alternating Box Step-Up

6 P. Press each side

A. In Teams of 4

In Teams of 4
3 Ergs: Echo Bike, Row, Ski Erg
A,B,C works
D rest

2 Rounds of:
4x 2min
4x 1min
4x 30sec.

(3mins rest)

Finisher - 3 Minuten:
max. cals Ski Erg in your Team

A. 5 Rounds For Time of Air Squats, Running, Pull-Ups, and Dual Dumbbell Hang Squat Cleans

20 Air Squat
Run
10 Pull-Up
10 Dual Dumbbell Hang Squat Clean

A. Skill + Strength

For 10-15 min rotate between

1. Skin the cats / Inverted hang

2. Slamball on Box

B. Wods

Amrap10

1 Farmers walk (tire and back)
2 wallwalks
3 burpee box hop overs

A. Clean Build up

Every 90s for 15 sets

3 sets
1 strict muscle clean
6-8 clean grip sotts press (heels elevated)

3 sets
1 muscleclean
4-6 tall cleans

3 sets
1 Powerclean
3-4 high hang vertical cleans

6 sets
1 clean

B. Finisher

Amrap5 (UB if possible)

"Bear Complex" (light weight)

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (Behind the Neck)

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

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

Test:

30 Ring MU for time
or
Max Ring MU in 5min.

B. Intervals

4 sets of:
4min on 3min off

400m run
12 alt. DB-Snatches @30/22,5kg
15 T2B
12 Single Arm DB-Front Squats @30/22,5kg
max Burpee BJ (24/20'') in remaining time