A. Death by Style

Every 4 min for Max 40 min:
400 m run (sub 2 min)
Into 15/12 cal row
+1 cal every round until you don’t get it done in Time anymore

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. 30 sec DUs



B) Strength: 3 sets of:
20-30 banded Facepulls
10-15 Deep push ups on rings
10-15 sec ohne arm ring plank/side

A. Sandbag onto Box 5 x 1-3

1-3 Sandbag onto Box
1-3 Sandbag onto Box
1-3 Sandbag onto Box
1-3 Sandbag onto Box
1-3 Sandbag onto Box

B. 30 minute EMOM of Double Kettlebell Deadlifts, Farmers Walks, Single Arm Dumbbell Push Presses, and Single-Arm Dumbbell Overhead Carries

8 Double Kettlebell Deadlift
Farmers Walk
5 Single Arm Dumbbell Push Press
Single-Arm Dumbbell Overhead Carry
Rest

A. Endurance Intervals

Every 4 min for 32 Min (8 sets)

1.
400m run
10 Burpee Broadjumps (back and forth over 1 mat)

2.
200m medball run (30/20)
20 shoulder medball squats (10 each side)

A. Long Conditioning

30min EMOM
1. 15/12cal Echo Bike
2. 10-14 Single arm DB-Thrusters @30/20kg
3. 20sec. BJ over @24/20'' + 5-15 Pull ups
4. 6-15 Burpees
5. rest

A. Conditioning

30min EMOM
1. 45sec. Row for cals
2. 10-15 Goblet Squats
3. 30-40sec. Burpee Box get over
4. 20sec. SU´s + 6-10 T2B
5. rest