A1. Front Squat 4 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

controlled eccentric

A2. Alternating L-Seated Dumbbell Strict Press 4 x 6-8

6-8 Alternating L-Seated Dumbbell Strict Press
6-8 Alternating L-Seated Dumbbell Strict Press
6-8 Alternating L-Seated Dumbbell Strict Press
6-8 Alternating L-Seated Dumbbell Strict Press

B. Accessories

3 sets of:
12 lateral raises
10-12 Split Squat hold heel raises
10-12 SL Hip Thrust
10-15 DB OH triceps extension

A. For Time

50 cal Row (split)
50 DB Snatches (sync)
50 BJO (split)
50 cal Row
25 Wall walks (split)
50 cal Row
50 BJO
50 DB Snatches
50 Cal Row

A. Skill and Strength

Work on Handstand Hold for 12 min

B. Metcon

Amrap10
5 T2B (+ 2 each round)
30 Doubleunders (20s Cap)
5 Pullups (+2 each round)
30 Doubelunders (20s Cap)

A. Workout

Amrap30
800m Run
60 Wallballs (20/14)
400m Run
20 Burpee DB Stepovers (2x22,5/15)

A. SKILL - Bar Muscle Up

Depending on Skill/Strength level work on the following parts:

1. No strict/No kipping pullups
-3-6 banded pullups/2-3 negatives/15-30s chin over bar hold
- 12-20 Boxdips / 3-6 Bar Dips
- Jumping Bar Muscleups

2. Got Strict/no kipping pullups
- work on kipping pullups
- Jumping Bar Muscleups
- hips to bar

3. Got Kipping/ but no C2B
- work on C2B
- Jumping Bar muscleups
- hips to bar

4. Got C2B
- work on banded bar Muscleups
- hips to bar
- Coach supported reps if close

B. Monostructural Intervals

3 sets
3 min Echo Bike for Max Calories
3 min rest
Bike with the highest sustainable pace you can!