A.
Row/Ab/Run 2min.

2 rds:
9 Air squat
7 Ring row
5 Push up

Row/Ab/Run 1min.

2 rds:
5 Deadlift
5 Hang muacle clean
5 Front squat
5 Shoulder press

2-3 rds:
3-5 Power cleans + push jerk
1-2 Rope climbs

Mobility...
- Lunge complex
- Shoulder/Chest/Lats

B.
Practice Handstand walk (15min.)

C.
For time:
(Teams of 3)

60 Clean and Jerks (60/40kg)
400m Team run
12 Rope Climbs
400m Team run
100 Barbell-Facing Burpees
400m Team run
12 Rope Climbs
400m Team run
60 Clean and Jerks (60/40kg)

3 x 6 weighted / normal / banded strict pull ups

5 rounds nft:

50 du
45% unbroken ring muscle ups

Bench press 5x4 @77,5%

“Michael” 3 Round of:
Run 800 m
GHD Sit Ups 50 reps
GHD Back Exstensions 50 reps
Se 50 reps a round sono troppo scala a 35 reps per round.

6x 30 min run / 10 pull ups / 5 snatch / 5 ttb

Accumulate 3min of Hanging

140 min
Warm up + COS 20 min

1.Ring muscle up capacity
A. Drills

B. Every 90 s. for as long as possible (Max 10 rounds)
2 Ring muscle ups
- 10 x 2
- Rest 1 min after failed set, then

C. Every minute for max 10 min
1 Ring muscle up
- 10 x 1
- Total of 35 muscle ups

2.Snatch
A. Snatch technique primer:
Snatch drop
3x5 @ light weight

B. Snatch
1 RM

C. Segmented Snatch deadlift
3x5 @ 105-110% of B)
- 3x5x52.5 kg

3.Ring accessory
A. Parallel blocks alternating bottom of dip swings and support swings 5x3+3+3+3
- Not done

B. 3 sets:
Tough effort Top of Dip hold - 25 25 25 s.
Tough effort Bottom of Dip hold - 25 25 25 s.
- Rest 60 s. between sets

50 toes-to-bar for time

Active recovery
60 min swimming