A. Conditioning

30min AMRAP of: in teams of 2
800m Run - together
50 WB - split as needed
600m Run - together
40m Burpee Broad Jump - split as needed
400m Run - together
30cal Echo Bike - split as needed
200m Farmers walk - split as needed

A1. Dumbbell Walking Lunges 3 x 10-16

10-16 Dumbbell Walking Lunges
10-16 Dumbbell Walking Lunges
10-16 Dumbbell Walking Lunges

rest 30-60sec.

A2. One Arm Dumbbell Shoulder Press 3 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

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. 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 8-9

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 3 x 6-12

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

@RPE 8-9

D2. Bent-Over Barbell Row 3 x 8-12

8-12 Bent-Over Barbell Row
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 @ 0-1RIR
rest 30sec.
8-15 Single arm DB-OH Triceps ext. (each) @0-1RIR
rest 30sec.

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. 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

Work at RPE 8-9 - ME for 3. set!

B1. Push-Up 3 x 8-15

8-15 Push-Up
8-15 Push-Up
8-15 Push-Up

@RPE 8-9 - ME for 3. set

B2. Supinated Pull-Up 3 x 8-15

8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up

@RPE 8-9 - ME for 3. set

C. Dumbbell Walking Lunges 4 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges