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

A. Intervals

4 sets of:

7min AMRAP
rest 2min

1. 200m run
15 WB
20/15cal Row

2. 2x10m Burpee Broad Jump
100m Farmers walk
2x10m Burpee Broad Jump
2x10m KB-walking lunges

A1. Goblet Squat 3 x 12-20

12-20 Goblet Squat
12-20 Goblet Squat
12-20 Goblet Squat

A2. Supinated Pull-Up 3 x 5-10

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

B. Intervals

4 sets of:
90sec. on 60sec. off
6x10m Farmers walk
max cal Echo Bike in remaining time

A. Zone 2 Endurance

40min AMRAP in Zone 2 (Nosebreathing if possible)

A: 800m Run
B: Row @ 20-24 spm while A runs

- switch after run -
Aim for nosebreathing if possible and keep heartrate @~120-150

A. Close Grip Bench Press 3 x 4-6

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

Controlled eccentric
All sets @ RPE ~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 8-9

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

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

@RPE 8-9

E. Arms

2 sets of:
8-15 incline DB-curls @ 1-2RIR
rest 30sec.
8-15 Single arm DB-OH Triceps ext. (each) @1-22RIR
rest 30sec.