A. Intervals

6 sets of:
4min on 2min off

1. 400m Run
then AMRAP of:
10 Burpee BJ @24/20''
10 alt. DB-rev. lunges @2x22,5/15kg

2. 500/450m Row
then AMRAP of:
20 WB @20/14lbs
100m Farmers walk @2x32/24kg

A1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

rest 30-60sec.

A2. Rack Push-Up 3 x 6-15

6-15 Rack Push-Up
6-15 Rack Push-Up
6-15 Rack Push-Up

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Strength

4-6 sets
6-8 Pullups
Rest 45s
4-6 Frontsquats
Rest 45s

B. Metcon

3 Rounds for Time

10 Alt. SA Devils Presses + Pushpress
15 T2B
20 Alt. Stepovers

A. Close Grip Bench Press 3 x 5-8

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

Work at RPE 7-8

B1. Ring Dip 3 x 8-15

8-15 Ring Dip
8-15 Ring Dip
8-15 Ring Dip

B2. Strict Pull-Up 3 x 6-12

6-12 Strict Pull-Up
6-12 Strict Pull-Up
6-12 Strict Pull-Up

C. Side Delts

2 sets of:
ME Full ROM lateral raises
rest 60sec.

D. Bulgarian Split Squats

Every 90sec. for 6min (2 sets each leg):
6-8 Bulg. Split Squats @ 1. 2xDB´s 2. 1x DB (contralat.) 3. BW

A. Barbell Bench Press 2 x 5-8

5-8 Barbell Bench Press
5-8 Barbell Bench Press

Controlled ecc. and 1sec. pause on chest
All sets @ RPE 7-8

B. Ring Muscle Ups

12min of Skill work.

or

6-10min EMOM
X Ring MU

C1. Dumbbell Flat Bench Press 2 x 8-12

8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press

@RPE ~8

C2. 3-Point Dumbbell Row 2 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

@RPE ~8

D. Ring Assistance Work

2 sets of:
3-5 "skin the cat"
then
3 sets of:
10-15sec. top of Ring Dip supp. hold
rest 10-20sec.
10-15sec. bottom of Ring Dip supp. hold
rest 10-20sec.
10-15sec. False Grip Chest to Ring hold
rest 10-20sec.

E. Arms

2 sets of:
10-20 standing DB-curls @ ~2RIR
rest 30sec.
10-20 DB-Triceps ext. @~2RIR
rest 30sec.