CONDITIONING

E3MOM x12 (A+B+C+A+B+... 36min total. 4 full rounds)

A: 4-9 Muscle-Up + remaining time Ski

B: 10 Double DB Hang Squat Clean + remaining time Row

C: 6-10 Sandbag over Chest Height + remaining time Airbike

Machines with RPE 3, should be able to hold on a conversation.

Target: unbroken MU and DB work (pick a loading that fits your fitness level), medium/heavy loading with the sandbag.

Tailoring Options

Muscle-Up→ bar MU→ jumping MU
DB→ decrease loading
Sandbag/D-Ball→ heavy hang power clean

Metcon:
50 wall ball
40 hang power clean 40/30
30 push press
20 frontrack lunge
30 T2B
40 hang power clean
50 wall ball

5RFT

22 burpees
30/24 Calories Row
30 Wallballs 9/6kg

TC 32

1A) clean 4x2x75%
1B) 10m sprint+ triple jump

3 rounds
10-15 toes to bars/kipping leg raises
6-10 bar facing burpee
6-10 thrusters @30/42,5kg
rest 2 min and repeat

Shoulder press 6x3x75%
3+ x 75%

Overhead squat, 6 x 4, 85 %

Skill working
One arm DB hang clean&push press/jerk/split jerk
1st - test hang clean + push press
2nd - hang clean & push jerk
3rd - hang clean + split jerk
Every rep alt hands so you have to learn how to switch DB to other hand while doing reps. Good amount 10-12 reps at one set (alt hand so 5-6 reps each hand). Also Find medium heavy weight for today main workout.
Total time about 15mins.

1a) Close Grip Floor Press: 4 x 5. No rest.
1b) DB Hammer Curls: 4 x 10. Rest 60s.

Metcon:
30 thruster 40/30
30 T2B
20 thruster
20 T2B
10 thruster
10 T2B
(cap 8min)