A. 2xEMOM

12Min E2MOM
10 Pull Ups
8 Cluster DB
6 Burpee to target

12Min E3MOM
200m run
15 DB DL
10 DB rev. Lunges

DB 2x22,5/15kg

A1. Front Squat 4 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

A2. Seated Banded Leg Curls 4 x 15-25

15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls

1sec. hold at peak

B. MetCon

3 sets of:
3min on 1min off
AMRAP of:
6 Ring Rows
12 Single arm DB-Push Press (6 each side)
6cal Echo Bike

Warm Up

Lauf ABC (15min)

A. 15 minute EMOM of Running and Rowing

Run
Row

try to finish sub 3:30

B. 15 minute EMOM of Rowing and Running

Row
Run

> try to finish sub 3:30

A. Pressing Snatch Balance 3 x 3-5

3-5 Pressing Snatch Balance
3-5 Pressing Snatch Balance
3-5 Pressing Snatch Balance

Do 1 behind the neck splitjerk before the 1st rep

B. Overhead Squat 10 x 1

1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat

C. Snatch High Pull 3 x 6-8

6-8 Snatch High Pull
6-8 Snatch High Pull
6-8 Snatch High Pull

New setup after each rep + controlled eccentric!

A. Skill + Strength

Pegboard + strict/pushpress

B. Wods

Konga line for 10 min

200m standing bike (hard tempo)
16 SA hang PC
8 parallette Shoot through

A. 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump-Overs and Wall Ball Shots

Burpee Box Jump-Over
Wall Ball Shots

After each round do a 200m run

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:

5-10 sets of:
X Ring MU
rest 30sec.
- start conservative in the first week and make sure you get at least 5 sets and with good form without exceeding the 30sec. rest! If you accomplish that you can stick with the reps and aim for 10sets or do 1 more rep next week, if you already did 8-10sets! -

B. Intervals

3 sets of:

90sec. of:
20/15cal Echo Bike
max DB-Devils Press @2x22,5/15kg

rest 90sec.

90sec. of:
100 DU´s (1min cap)
max Thrusters @50/35kg

rest 3min btw sets