„GOAT DAY“
EMOM x 15
1. min: Movement 1
2. min: Movement 2
3. min: 0:45 Plate Pinch Hold

Gymnastics:
Skin the Cat - 5x3
Tabata Ring Support

Metcon:
21-15-9
Ball Slams
Burpees over Bar
(C2B) Pullups 

Strength:
Dynamic Effort Upper
- Bench Press with Straight Bar @50% + Doubled Micro Mini (under 100kg max) or Mini Bands - 9x3  (3 sets wide, 3 sets middle, 3 sets close)

- One Arm DB Bench Press - 3x8
- Tate Press - 3x10

Metcon:
AMRAP 6 min
2-4-6-4-2-4-6-4-2 ….
Strict Pullups
Strict T2B
Strict Ring Dips
-into-
1000m Run for time

Weightlifting:
Barbell Primer:
3 sets of
3 Snatch High Pull from Hang + 3 Hang Muscle Snatch + 3 Behind the neck Snatch Strict Press + 3 Pressing Snatch Balance + 3 Sots Press

Snatch Balance 3-3-2-2-2-2
*Build to a heavy set of 2.

5 sets of
Snatch Pull + Snatch

Snatch 3x1 @ 80%

Toes-to-Bar: Max Reps in 1 minute

Metcon:
3 Sets (1 set every 6 min)
200m Run
28/20 Calorie Row
200m Run
*GO FAST!

Strength:
Max Effort Lower
- Box Squat - 1 RM
- Conventional Deadlift - 6 RM
- Walking Lunges with DB - 4x 10m (go heavy!)

Metcon:
450m run
60 Burpees
180 Air Squats
450m run
Perform with a weight vest!
TC 16 min

Metcon:
With a partner:
A.) „You go - I go“
15-15-12-12-9-9 for time of:
Dumbbell Burpees, 2x22.5/15kg
Dumbbell Push Press 2x22.5/15kg

- Rest 3 min -

B.) „You go - I go“
8 Rounds for time of:
12 Toes-to-bar
12 DB Hang Squat Cleans, 2x22.5/15kg

- Rest 3 min -

C.) „You go - I go“
AMRAP 16 minutes of:
50m DB Farmer's Carry, 2x22.5/15kg
50 Double-unders

Strength: Dynamic Effort Lower

- As high as possible: Vertical Jumps (touch object) - 8x1

- Box Squat with Straight Bar @50% + 25% Band Tension - 12x2
- Front Squat Top Set, 8 reps, start with 50% 1RM
- Barbell Split Lunges, front foot on 15kg plate - 2x8/leg

Core/Abs:
Banded standing Crunches - 3x10

Metcon:
4 Rounds for time:
11 Front Squats 50/35kg
9 Burpees over bar