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. 25 minute EMOM of SkiErgs, Push-Ups, Rowing, and Cross Body Mountain Climbers

SkiErg
Push-Up
Row
Cross Body Mountain Climber
Rest

A1. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

(each side)
rest 30-60sec

A2. Goblet Squat 3 x 10-20

10-20 Goblet Squat
10-20 Goblet Squat
10-20 Goblet Squat

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Close Grip Bench Press 2 x 4

4 Close Grip Bench Press
4 Close Grip Bench Press

Controlled eccentric
All sets @ 60% of last weeks weights

B. Bar Muscle Ups

12min of Skill work.

or

30 Bar MU for time.

C1. Dumbbell Incline Bench Press 2 x 8

8 Dumbbell Incline Bench Press
8 Dumbbell Incline Bench Press

@~60% of last weeks weights

C2. Bent-Over Barbell Row 2 x 8

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

@~60% of last weeks weights

A1. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

TNG or floating and start from top if ROM is not there yet.
Work at RPE ~8

A2. Strict Handstand Push-Up 3 x 4-6

4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up

Work at RPE ~8

B. Range of Strength Work

3 sets of:
6-8 (front foot elev.) ATG Split Squats with 3sec. ecc. and 1sec. hold in bottom (each side - wtd. with DB´s)
8-12 KB-Hip flex Knee raises (each side)

3 sets
8-12 bent over Y-raises
10-15 end range DB-Pull overs