A. Intervals

4 min on// 2 min off
1.
15 DB Goblet Squats
10 DB GTOH
10 Pull ups
400m run
for the remaining time: T2B

2.
15 DB Goblet Squats
10 DB GTOH
10 Pull ups
400m run
for the remaining time: DU‘s

3.
15 DB Goblet Squats
10 DB GTOH
10 Pull ups
400m run
for the remaining time: Push Ups

4.
15 DB Goblet Squats
10 DB GTOH
10 Pull ups
400m run
for the remaining time: Burpees

A. Hang Power Snatch 5 x 3

3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch
3 Hang Power Snatch

B. Hang Snatch Pull 4 x 5

5 Hang Snatch Pull
5 Hang Snatch Pull
5 Hang Snatch Pull
5 Hang Snatch Pull

C. Snatch Grip Romanian Deadlift 3 x 8-10

8-10 Snatch Grip Romanian Deadlift
8-10 Snatch Grip Romanian Deadlift
8-10 Snatch Grip Romanian Deadlift

A. Snatch 5 x 3

3 Snatch
3 Snatch
3 Snatch
3 Snatch
3 Snatch

B. Hang Power Snatch 3 x 5

5 Hang Power Snatch
5 Hang Power Snatch
5 Hang Power Snatch

Do a 2s pause in each catch Position

C. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

RPE 8-9 for all sets. Start with 2 reps in Reserve and keep the weight for the next two sets.

D. SKILL/Capacity Ring Muscleup

Work in Kipping Ring Muscleups with Individual progressions for 10 min

OR

5 sets as Unbroken Complex
3-6 Toes to Rings
3-6 Ringdips
3-6 RMU

Rest 45s

A. 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 do 8-12 Blackburns

B1. Alternating Front-Racked Barbell Reverse Lunge 3 x 10-16

10-16 Alternating Front-Racked Barbell Reverse Lunge
10-16 Alternating Front-Racked Barbell Reverse Lunge
10-16 Alternating Front-Racked Barbell Reverse Lunge

B2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

Reps are per side