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:
EMOM‘10-16
1. x RMU
2. 15/12 cal Ski

B) Core Tabata x5
1. hollow hold
2. Pike leg Lifts
3. Torture Plank
4. Arch hold

A. 3 min on/2 min off x6-8

400 m run
Max cal on Echo bike in remaining Time

A. Axle Bar Cluster 1RM

1 Axle Bar Cluster

B. 6 minute EMOM of Dual Dumbbell Front Squats and Med Ball Overhead Slams

X Dual Dumbbell Front Squat
X Med Ball Overhead Slams

Alternating exercises
Rest 3min

C. 6 minute EMOM of Sled Drags and Push Presses

Sled Drag
X Push Press

A. Lower Body Strength

4 sets of:
6-10 rom. Deadlifts
rest 1-2min

B. MetCon

16min EMOM
1. Double Hang KB-Clean and Jerk
2. Echo Bike
3. 12 Ring Rows + max push ups
4. Air Squat

A. Zone 2 Endurance

With a 40min running clock:
A: 5min Run for meter
B: 3min Row and 2min Echo Bike for cals
- start with either row/bike or run then switch to the other one after 5min -

A. Extensive Intervals

1 set
2000/1800m row
Rest 1min

2 sets
1000/900m row
Rest 1 min

4 sets
500/450m row
Rest 1 min
2000m row should be at a medium - hard but not max pace. Then Row all other Intervals at the same pace as the 2000m.