A. Endurance

In Teams of 2:

Amrap 12:
200 m run / ME row

2 min rest

18-16-14-12-10

Cal. Echo Bike
Shuttlerun

15 min cap

A. Snatch complex

10 Sets:

1 snatchpull, 1 snatch, 2 Overheadsquats (3 sec bottom hold)

60-90 sec rest

B. 3-Position Pause Snatch Pull 5-5-5-5

5 3-Position Pause Snatch Pull
5 3-Position Pause Snatch Pull
5 3-Position Pause Snatch Pull
5 3-Position Pause Snatch Pull

A1. Back Squat 4 x 5

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

A2. Supinated Pull-Up 4 x 4-6

4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up

A3. Single Arm Dumbbell Floor Press 4 x 6-8

6-8 Single Arm Dumbbell Floor Press
6-8 Single Arm Dumbbell Floor Press
6-8 Single Arm Dumbbell Floor Press
6-8 Single Arm Dumbbell Floor Press

B. Accessories

3 Sets / No rest:
10-12 Single Leg Glute bridges (each side)
8 Scapula Push ups
10-12 MiniBand Clamshells (each side)
20 sec Ring Row hold

A. Games 2010 Repeat in Teams of 2

For Time:
1200 m run
63 American KB Swings (24/16 kg)
36 pull ups
800 m run
42 KB Swings
24 pull ups
400 m run
21 KB Swings
12 pull ups

—> all movements sync.

TC: 30 min
Falls es stark regnet, kann ein ergometer genommen werden.

A. SKILL Bar Muscleup

For 12-15 min practice BMU

- Jumping
- kip to airchair position + hip ext.
- banded from boxes
- Partner supported
- accumulate High quality reps in small sets

B. Gymnastics Partner Core Cycle

4 sets
10 x Partner hochstechen (Jeder)
10 x Partner Wheelbarrow Drops (jeder)
10 x Partner sideplank pushes (pro Seite/ jeder)

A. Backrack Reverse Lunges 3 x 5-8

5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges

Work at ~RPE8-9 for all sets.

Rest 30s between legs

In your rest btw sets (also after the last set) do 15-25 Banded Pull aparts

B. Barbell Bench Press 3 x 3-5

3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press

Work at ~RPE8-9 for all sets.

In your rest btw sets (also after the last set) do 8-10 single leg glutebridges with 1s hold at top per side

C. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

Work at ~RPE8-9 for all sets.

In your rest btw sets (also after the last set) do 20-30 fast but still controlled Banded Triceps Extentions.