For quality

RX:
1 legless ropeclimb
max reps ring dips

Then
4 rounds:
1 legless rope climb
Ring dips, 70 % of max reps

Scaling options for rope climb:
A) climb legless as high as you can, complete with legs
B) two rope climbs with legs
C) six straight body rope ascends

Scaling options for ring dips:
A) 3 negative ring dips each round (also if you have 1 - 3 ring dips, you can aim to do 1 ring dip, then 3 negatives each round. If you run out of ring dips, complete with negatives.
B) static dips
C) ring push ups
D) normal push ups

3 x max reps of supine ring row

at least 3 min between the sets

EMOM 16

1 min : 8m HS walk
2 min : 8 Strict Pull ups

Metcon (reps)

”Nicole”
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

Accessory:

4-5 sets of 20 (10/10) Front rack lunges with KB’s - light to moderate
4-5 sets of 20 Reverse hypers - light to moderate

STRENGTH

4 rounds, rest as needed

1) 6 Back Squat
2) 5-10 Strict C2B / Pull-Up
3) 6+6 DB Lunge Press or Landmine Lunge Press
4) 10-25 GHD Sit-Up

RPE 3 to 3+ or go by feel

Row 600/500m,
6 Wallball,
10 DB Snatch,
12 KBS

Strenght
Every 2 min for 12 minutes (alt times)
Odd: 4-6 kb long cycles @24/16 kgs
Even : 8-10 kb thrusters @ 24/ 16 kgs
3 times both movements

Running O´clock 16 minutes** Tabata**

Gtoh with plate 15/10kg
Pull ups
Burpee to plate
Sit ups

Firts 20 sec. GTOH , second 20 sec. pull ups, third 20 sec. Burpees to plate and fourth 20 sec Sit ups. Total is eight round and result is total reps.

Snatch Complex

8 x (1+1)

Hang squat snatch (above knee) + Squat snatch

SO 1:30

Death by Ring Muscle up

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Scaled versions:

If you miss the strength: Death by strict pull up + deficit push up

If you have very few muscleups (1-5...) You can also scale as following: Begin with muscle ups, go as long as can, carry on with pull ups and push ups.

(Odd mins are for pull ups, even mins are for push ups)

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If you miss the skill: Death by banded muscle ups

Death by is a EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.