A. E3MOM

E3MOM für 8 sets

1 and 2 alt.

1.200 m run (sub 1 min)
14-16 alt DB snatches
6-10 T2B

2. 80 DU‘s (max. 50 sec.)
12 SA DB Thruster
6-10 Push ups

Finish sub 2 min
DB @22,5/15kg

A1. Barbell Bench Press 4 x 5

5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press

with 3sec. eccentric

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

B. MetCon

8min AMRAP of:
8 double KB-DL
10m KB-Farmers walk
16 alt. Box step ups (20'')
8 double KB-DL
10m KB-Farmers walk
16 DB-Push Press

A. Clean and jerk Build up

Every 90s for 2 sets

1 powerclean
4 strictpresses with 2s pause on top

Every 90s for 3 sets

1 powerclean
3 pushpresses with 2s pause in dip

Every 90s for 4 sets
1 powerclean
2 pushjerks with 2s pause in catch

Every 90s for 5 sets
1 powerclean
1 splitjerk

A. Snatch 10 x 1

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

B. Low Hang Power Snatch 3 x 3

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

3s eccentric to the starting position just above floor and Do a 3s pause there before going into the snatch

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

A. Wod

Amrap12
30/22 cal Echo Bike
20 x 10m shuttleruns (1 rep = 2x10m)
10 Burpee broadjump

Rest 4 min

Amrap12
400m medball run (20/14)
200m farmerswalk