A. Log Clean 4 x 1

1 Log Clean
1 Log Clean
1 Log Clean
1 Log Clean

B1. Hand Over Hand Sled Pull 4 x 10

Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull

B2. Sled Push 4 x 10

Sled Push
Sled Push
Sled Push
Sled Push

fast!!!

C. Front Rack Hold 3 x 20 Seconds

Front Rack Hold
Front Rack Hold
Front Rack Hold

100-120% of 1RM Front Sqaut

A. Rowing intervals

7-10x
700/ 650 m row @2k pace
Rest 2 min
TC: 40 min

A. Bar muscle up

Bar muscle up
Skill:
-> jumping BMU
-> glide kip progression
-> banded low bar muscle up

Interference:
3 X 3 min on/2 min off:
Amrap:
6-10 burpee pull ups
40 DUs
3-6 BMU
40 DUs

Core : 30s on/20s off x10
A)Hollow hold
B)Torture plank

A. Wod

Every 5 min for 30 min do

50 doubleunders
30/24 Cal row
10 Burpee Pullups

Should be finished around 3 min!
Scale reps as needed to do so!

A1. Back Squat 5 x 5

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

A2. 3-Point Dumbbell Row 5 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. Accessories

3 Sets:
10 alt. (goblet) Cossack Squats
6-8 quadruped long leg abd. (2sec. hold - each side)
10 alt. shoulder taps (controlled - 2sec. hold on shoulder - scale hands elev.)
20m Suitcase carry (each arm)

A. Gymnastics Skill

Strict Ring Muscle-up Progressions for 12-15 min

- Ring Support holds (Top/Bottom)
- False Grip Ringrows
- Low Ring Transition
- False Grip Ring pullups and Ringdips
- Low Ring negatives
- supported Strict Ring MU

B. 12 minute EMOM of Echo Bikes, Burpees, and Alternating Dumbbell Snatches

Echo Bike
Burpee
Alternating Dumbbell Snatch