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!