A. Bar Muscle up

A) Skill: Bar muscle up
-jumping
-low bar
-high bar

B) 30-20-10
Ring rows
KBS @24/16 kg
-> After every round do 30 DUs

A. E5MOM‘40

A) 1000/900 m row
B) 50/40 cal Echo bike

A. Power Developement

10min

Build to a max Height D-Ball Toss

1min Transition

10m Sled Sprint
Build in weight until speed drops more than 30%

B. 10 minute AMRAP of Double Kettlebell Overhead Carries, Dual Kettlebell Front Rack Carries, and Kettlebell Farmers Carry s

Double Kettlebell Overhead Carry
Dual Kettlebell Front Rack Carry
Kettlebell Farmers Carry

in teams of 2, IGYG style

A. Recovery Workout

Amrap45 for Quality

500/450m Row
10 (hand supported) hip Airplanes
10 (hand suppported) Sissy Squats
1 Mile Echo Bike
10 KB windmills each side
10 blackburns

(Nosebreathing on Ergometers if possible)

A. Zercher Squat 3 x 6-10

6-10 Zercher Squat
6-10 Zercher Squat
6-10 Zercher Squat

@ RPE 8-9

B1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

@RPE 8-9, in the first week start the first set a little bit more conservative leaning more towards 15 reps- controlled eccentric

B2. Kettlebell Gorilla Row 3 x 16-24

16-24 Kettlebell Gorilla Row
16-24 Kettlebell Gorilla Row
16-24 Kettlebell Gorilla Row

@RPE 8-9, in the first week start the first set a little bit more conservative leaning more towards 24 reps

C1. Back to Wall Handstand Hold 3 x 20-40 Seconds

Back to Wall Handstand Hold
Back to Wall Handstand Hold
Back to Wall Handstand Hold

C2. Slider Leg Curls 3 x 6-12

6-12 Slider Leg Curls
6-12 Slider Leg Curls
6-12 Slider Leg Curls

As soon as you stop moving the set ist over

C1. Back to Wall Handstand Hold 3 x 20-40 Seconds

Back to Wall Handstand Hold
Back to Wall Handstand Hold
Back to Wall Handstand Hold

C2. Slider Leg Curls 3 x 6-12 Seconds

Slider Leg Curls
Slider Leg Curls
Slider Leg Curls

As soon as you stop moving the set ist over