A. Shoulder Press 2 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press

Controlled ecc. and no TNG!
All sets @ RPE 7-8

B. Ring Muscle Ups

12min of Skill work.

or

5-8 sets of:
2-6 Ring MU
rest 30sec.

C1. Half Kneeling Single Arm Kettlebell Overhead Press 2 x 6-12

6-12 Half Kneeling Single Arm Kettlebell Overhead Press
6-12 Half Kneeling Single Arm Kettlebell Overhead Press

@RPE ~8-9

C2. Rope Climb with Legless Descent 2 x 1-3 Meters

1-3 Rope Climb with Legless Descent
1-3 Rope Climb with Legless Descent

@RPE ~8

D. Ring Assistance Work

3 sets of:
3-5 (strict or kip) HSPU with 3-5sec. ecc.
rest 60sec.
Use kip if you need to add more than 2'' of reduced ROM to be able to do the strict HSPU.

E. Upper Back

3 sets of:
12-20 bent over Y-raises
10-15sec. Y-W-T´s
rest 30-60sec.

A1. Push Press 4 x 6-8

6-8 Push Press
6-8 Push Press
6-8 Push Press
6-8 Push Press

with 3-5 sec eccentric

A2. Chest Supported Incline Dumbbell Row 4 x 8-10

8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row

controlled movement - opt. for preggo bent over DB-rows

B. MetCon

Every 3min for 18min (6 sets):
45sec. Echo Bike for cals
6-10 DB-Deadlifts
6-12 DB-Front Squats
6 Burpees

A. Endurance

30min Amrap (In Teams of 2/ YGIG)

1. 24/30cal Echo Bike
2. 30/38 cal Row
3. 400m Run together

A. AMRAP’30 - In Pairs

24/26/30 Cal Echo Bike (split)
20 DB Snatches (split)
20 Push Ups (split)
20 SA DB Thruster (split)
20 Burpees over DB (sync)

A. Pause Cleans

5-4-3-2-1 Reps of

Clean from floor with

1-2-3-4-5s Pause 2cm off floor and catch

Rest 90s between sets

B1. Clean Grip Sotts Press 3 x 8-12

8-12 Clean Grip Sotts Press
8-12 Clean Grip Sotts Press
8-12 Clean Grip Sotts Press

Controlled eccentrics / No TNG

B2. Ballistic Kettlebell Rows 3 x 45 Seconds

Ballistic Kettlebell Rows
Ballistic Kettlebell Rows
Ballistic Kettlebell Rows

A. Strength

Work on Sandbag on Platform for 10-15 min

B. WOD

Intervals

4 sets
1:30 min Ergometer
1:00 min alt. Devils presses
Rest 2:30

A1. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

Work at RPE 8-9

A2. One Arm Dumbbell Shoulder Press 3 x 5-8

5-8 One Arm Dumbbell Shoulder Press
5-8 One Arm Dumbbell Shoulder Press
5-8 One Arm Dumbbell Shoulder Press

Work at RPE 8-9

B. Range of Strength Work

3 sets of:
6-10 Wall referenced long lunge pulses
(2s hold at bottom/ each side/weighted)
6-10 wall referenced single leg pike leg lifts
(2s hold at top/each side)


3 sets
6-8 Rolling shoulder extentions (with barbell)
30-45s Bottom of Ring pushup hold