A. Row 9,000 meters

Row

A1. Dumbbell Single Leg Deadlift 4 x 6-10

6-10 Dumbbell Single Leg Deadlift
6-10 Dumbbell Single Leg Deadlift
6-10 Dumbbell Single Leg Deadlift
6-10 Dumbbell Single Leg Deadlift

rest 30sec. btw legs

A2. Supinated Pull-Up 4 x 4-6

4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up

Scale: banded, negativ 5-10sec. or feet assisted

B. Accessoires

3 Sets:
40-60sec. (wtd.) Horse Stance
8-12 ring body saw
8-12 banded wood choops
6-10 SL calf raise

A. Intervals

Every 6 mins x 5
400m Run
16 Hang DB Clean and Jerks (2x15/22.5)
12 Pull Ups
8 Farmers Lunges

A. Overheadsquat Build Up

3 sets
3 pressing snatch balance
Rest 60s

6 sets
2 Snatch balance
Rest 75s

9 sets
1 Overheadsquat
Rest 90s

A. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Controlled ecc. and no TNG!
All sets @ RPE 8-9

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 3 x 6-12

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

@RPE 8-9 - ME for 3. set

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

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

@RPE 8-9 - RPE10 for 3. set

D. Ring Assistance Work

3-4 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.

A. Strength

Work on Prowler pulls for 12-15 min

B. WOD

5 sets

2 min on // 1 min off

10 MB bearhug squats
10 MB ground to overhead
ME Cal Echo Bike Rest of the time

A. Explosive Movement

10 sets
1 Depth Jump (2s hold) (20")
Rest 15s

B. Power Snatch 12 x 1

1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch

Start @1st after empty bar and work up by feel.

C. 8 minute AMRAP of Alternating Dumbbell Box Step-Ups and V-Ups

20 Alternating Dumbbell Box Step-Up
20 V-Up