A. Intervals

8 sets of:
3min on 1min off

1. 400m run
then ME WB in remaining time

2. 400m run
then AMRAP of:
10 Burpees
10 alt. DB-rev. lunges

A. Olympic Weights Lifting

6-8 sets
3 Hang Powersnatch (2s pause im catch) (+ OHS)
YGIG with Partner

B. Skill

Work on Handstand walk for 10 min

C. Strength

3 sets
12-20 Walking Lunges (2xKB in Farmers Position)
8-12 DB floorpress
8-12 Ring rows

A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Y-W-T´s 3 x 10-20 Seconds

Y-W-T´s
Y-W-T´s
Y-W-T´s

rest 1-2min

B. Lower Body MetCon

8min AMRAP of:
10 alt. DB-Box step ups
10/8cal Echo Bike

A. Close Grip Bench Press 2 x 4-6

4-6 Close Grip Bench Press
4-6 Close Grip Bench Press

Controlled eccentric
All sets @ RPE 7-8

B. Bar Muscle Ups

12min of Skill work.

or

6-10min EMOM
X Bar MU

C. Ring Assistance Work

3 sets of:
2-3 (neg.) strict MU with 3-5sec. pause in top, bottom and chest to ring position on eccentric
rest 1-2min

D1. Dumbbell Incline Bench Press 2 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

@RPE ~8

D2. Bent-Over Barbell Row 2 x 8-12

8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row

@RPE ~8

E. Arms

2 sets of:
8-15 incline DB-curls @ ~2RIR
rest 30sec.
8-15 Single arm DB-OH Triceps ext. (each) @~2RIR
rest 30sec.

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

Work at RPE ~8

B. Barbell Reverse Lunge 2 x 8-12

8-12 Barbell Reverse Lunge
8-12 Barbell Reverse Lunge

2 sets per Leg / Rest 30-60s after each leg or YGIG with a partner
Work at RPE ~8

C. Tabata Push ups and Rows

8 sets of:
30sec. on 15sec. off
1. Push ups for max reps
2. Inverted Rows for max reps