A. Teams of 2

12 min AMRAP
10 SA DB OH rev. lunges YGIG
20 hand released push ups (split as needed)
10 SA DB hang P. cleans YGIG
20 Pull ups (split as needed)
10 DB SA PushPress YGIG

3 min Rest

12 min AMRAP - synchro
add. 2 reps each round
8 DB SA alt. Snatches
8 T2B
8 DB SA Fr. squats
8 Burpees o. DB
200m run together

A. Clean Build up

10 sets
1 clean pull
1 hang squatclean
Rest 90s

B. Press and Pull Strength

3 sets
8-12 pendlay rows with new setup
Rest 60s
8-12 Palloff press / side
Rest 90s

A. Snatch 8 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Below Knee Hang Power Snatch 3 x 3

3 Below Knee Hang Power Snatch
3 Below Knee Hang Power Snatch
3 Below Knee Hang Power Snatch

Do a 3s pause in the starting Position below knee + a 3s pause in catch

C. Back Squat 3 x 3

3 Back Squat
3 Back Squat
3 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

B. Below Knee Hang Power Snatch 3 x 3

3 Below Knee Hang Power Snatch
3 Below Knee Hang Power Snatch
3 Below Knee Hang Power Snatch

Do a 5s pause in the starting Position below knee + a 5s pause in catch

A. Romanian Deadlift 4 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

work with a 3sec. ecc.

B. MetCon

10min AMRAP of:
30sec. SU´s
20 air squats
20 Single arm DB-Push Press (10 each arm)
20 Ring Rows

A. Strength

3 sets
12-15 cyclist Goblet squats with 3s ecc.
Rest 30/60s/90s

After the 90s rest go into

3 sets
12-15 double DB romanian DL with 3s ecc.
Rest 30/60s

B. Strength Endurance MetCon

Amrap8
5-10 Hand release Pushup (knees)
1 strict pullup (Banded / Ring row)
5-10
2
5-10
3
5-10
4
......