A. 6 Sets of

4 min moderate pace on rower
30 sec Rest
30 sec Sprint on echo bike
1 min Rest

A. Ring muscle up

A) Skill:

On low rings:
Muscle up transition
Dip out

On high rings:
Small kipping swings on rings
Big kipping swings with snap pull
Jumping transition and dip out
Muscle up

B) Strength:
Tabata 20 rounds of:
1. Top ring support hold
2. Barbell roll outs
3. Bottom ring support hold
4. Pike leg lifts

Warm Up

Sandbag over shoulder Technique

A. 12 minute EMOM of Sandbag Over Shoulders

1-4 Sandbag Over Shoulder

B. 16 minute EMOM of Dumbbell Box Step-Overs, Dumbbell Farmers Holds, Dumbbell Push Presses, and Dumbbell Front Rack Holds

8 Dumbbell Box Step-Over
Dumbbell Farmers Hold
Rest
5 Dumbbell Push Press
Dumbbell Front Rack Hold
Rest

A1. Deadlift 4 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

A2. Seated Alternating Dumbbell Shoulder Press 4 x 10-16

10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press

B. Metcon

12min AMRAP of:
5 Burpees
10 Ring Rows
15 Air Squats
2x20m Farmers walk

A. Endurance WOD

For time (TC 40)

10-9-8-7-6-5-4-3-2-1

Burpee Broadjumps (5m lanes)
(Nach jedem set 10 x 5m shuttle runs/ 1 Rep = 1x5m)

Echo Bike (Cal)
(Nach jedem set 4 x 5m double KB FR carry / 1 Rep = 1x5m)

A. Barbell Floor Press 3 x 3-5

3-5 Barbell Floor Press
3-5 Barbell Floor Press
3-5 Barbell Floor Press

While doing 3 miutes Rest do
8-12 partner Hip lifts
into 10-15sec. iso partner side plank (each side)

Work @ RPE 8-9 for the Press

B1. Deficit Dumbbell Reverse Lunges 3 x 8-10

8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges

(each side)
rest 30sec. btw legs

B2. Kettlebell Gorilla Row 3 x 8-10

8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row

each side