A. 5 min on/3 min off x5

1)Amrap of:
2 Shuttle runs
150 m row
4 Shuttle runs
200 m row
—> add 2 SR and 50 m each round
—> always start Amrap at last exercise you did

A. Ring Muscle up

A) Skill:

On low rings:
Muscle up transition
Dip out

On high rings:
Jumping RMU
Small kipping swings on rings
Big kipping swings with snap pull
+hip extension
Muscle up

If you have RMU already:
4-6x RMU Complex
1 RMU+2 Dips+3 Toes to ring (+X reps)


B) Strength: 3 sets of:
20 banded face pulls
10-15 deficit push ups
8-10 strict toes to ring/leg raises

A. Zone 2 Endurance

45 min of Continuing Movement
(Nose Breathing only if possible)

30/25 Cal Echo Bike
400m run
60/50 Cal Row
400m run

After the 45 min you should feel like you can do this for another 10-15 min without a Problem!

A1. Close Grip Bench Press 4 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

controlled eccentric

A2. Ring Pull-Up 4 x 4-6

4-6 Ring Pull-Up
4-6 Ring Pull-Up
4-6 Ring Pull-Up
4-6 Ring Pull-Up

B. 16 minute EMOM of Alternating Dumbbell Snatches, Echo Bikes, and Alternating Dumbbell Box Step-Ups

Alternating Dumbbell Snatch
Echo Bike
Alternating Dumbbell Box Step-Up
Rest

A. ROM Strengthening

3 sets of:
6-8 seated Good Mornings (DB´s or BB on back)
5 seated straddle leg ext. (3sec. hold)
5 long lunge leg ext. (3sec. hold - 10sec. for last rep)
10-15 plate/DB supine bent arm shoulder rotations

B. Metcon

10min AMRAP of:
2 Burpee Pull ups
10 DB-Front Squats @2x22,5/15kg
4 Burpee Pull ups
10 DB-Front Squats
6 Burpee Pull ups
10 DB-Front Squats
8
10
10
10
12
10
...