A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

controlled eccentric

A2. Chest Supported Incline Dumbbell Row 3 x 8-12

8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row

B. Metcon

8 min AMRAP
8cal Echo Bike
12 BB Push Press

C. Accessories

3 sets:
8-15 wgt. anchored sit-ups
12-15 DB Sidebends

A. Squat Snatch + Overhead Squat + Hang Snatch 8 x 1

1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch

B1. Back Rack Walking Lunge Step 3 x 8-12

8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step

All sets at RPE 8-9

B2. Strict Deficit Handstand Push-Up 3 x

Strict Deficit Handstand Push-Up
Strict Deficit Handstand Push-Up
Strict Deficit Handstand Push-Up

Max effort with 1-2 RIR. Only work with deficit if you can do 15+ from the floor

C. 4 Rounds For Time of Deadlifts, Shuttle Runs, and Toes to Bars

5 Deadlift
10 Shuttle Run
15 Toes to Bar

1 Rep shuttle Run = 1 × 7,5m

A. Skill

Practice Bar Muscleups for 15 min

- Jump to Bar into airchair position
- Hips to Bar
- jumping/banded/supported BMU

B. Metcon

3 rounds for time
100 doubleunders (1:00 Cap)
50m Farmers walk (2x24/16)
25 Situps