A1. Dumbbell Bulgarian Split Squat 3 x 6-8

6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat

rest 30sec. btw legs

A2. Supinated Pull-Up 3 x 4-6

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:
8-12 sideplank hip
Lifts (each side)
40-60sec. (wtd.) Horse Stance
8-12 half kneeling banded overhead side bend
8-12 banded chops (each side)

A. 3-Position Snatch 6 x 1

1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch

Snatches are from Floor/Low Hang/Hang

B. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

All sets at RPE 7-8

C. Ring Muscleup

1. Max Reps RMU in 30s

Rest 1 min

2. 5-7 sets of 40% of max Reps with 15s/30s/45s...Rest between. Extend Rest Periods only if you fail a set! If you fail before the 5th set, dont do set 6/7/8


OR

Work on RMU skill for 10-15 min

A. Snatch

Every 90s for 16 sets

4 sets
4 high hang musclesnatches

4 sets
4 hang Power snatches

4 sets
4 low hang power snatches

4 sets
4 powersnatches (TNG)

A. Seated Single Arm Dumbbell Strict Press 3 x 8-12

8-12 Seated Single Arm Dumbbell Strict Press
8-12 Seated Single Arm Dumbbell Strict Press
8-12 Seated Single Arm Dumbbell Strict Press

rest ~45sec. btw Arms

B. Intervals

Emom10

1. 45s ME Row for Calories
2. 30s ME Gobletsquats

A. Hyrox Wod

Amrap30 in Teams of 2

100 MB GTOH while Partner Holds plank (20/14)
400m MB Run (1 Partner Carries MB)
50 Wallballs while Partner holds Passive Hang
400m Row (1 Partner holds MB in Bearhug)
25 Burpees over the rower while Partner Holds MB OH
400m Run Without MB

A. Long Conditioning

7 Rounds for Time in Teams of 2 as YGIG per movement

3 Wallwalks
6 alt. SA Devils Presses (22,5/15)
9 T2B
12/9 Cal Echo Bike

Each Partner is doing each Movement!