A. Intervals

10 sets of:
2min on 1min off

1. 200m run
then max WB in remaining time

2. 200m run
then max cal Row in remaining time

3. 200m run
then max distance Burpee Broad Jumps in remaining time

4. 200m run
then max distance KB-walking lunges in remaining time

5. 200m run
then max cal Echo Bike in remaining time

A1. 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

A2. Rack Push-Up 3 x 8-15

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

rest ~1min

B. Lower Body MetCon

8min AMRAP of:
10/8cal Echo Bike
10 DB-walking 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

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 - ME for 3. set

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 - ME for 3. set

E. Arms

2 sets of:
8-15 incline DB-curls @max reps and myo rep match for 2. set!
rest 30sec.
8-15 Single arm DB-OH Triceps ext. (each) @max reps and myo rep match for 2. set!
rest 30sec.

A. Long Conditioning

30min EMOM
1. 15/12cal Echo Bike
2. 20 WB @20/14lbs
3. 15 C2B
4. 10 DB-DL @2x22,5/15kg + 10 Burpee over DB´s
5. rest
Finish the EMOM with the same reps/cal/weight as you started it!