A. Strength

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

B. Metcon

Amrap10 in teams of 2

200m plate Run (switch as needed)
12 plate ground to overhead (each)
100m Farmers walk (switch as needed)
10 Burpees over Partner (each)

A. Intervals

12 sets of:
2min on 1min off

1. Echo Bike (split as needed)

2. Run (together)

3. Ski (split as needed)

4. Run (together)

5. Burpee Broad Jumps (split as needed)

6. Run (together)

A1. Goblet Squat 3 x 10-20

10-20 Goblet Squat
10-20 Goblet Squat
10-20 Goblet Squat

rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

B. Intervals

2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off

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 ~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 8-9

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

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

@RPE 8-9

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 @ 1-2RIR
rest 30sec.
10-20 DB-Triceps ext. @1-2RIR
rest 30sec.

A. Long Conditioning

30min AMRAP of:
400m Run
15 WB @20/14lbs
10 double DB-Snatches @2x15/10kg
100 DU´s
10 Pull ups
10 Target Burpees (6'')
Aim for a consistent pace for the total 30min!