Strength
4 Rounds
8-12 Bar dip
12-14 Gorilla Row (KB)
YGIG/Round

Skill
EMOM 12
1) 8-12 Kipping/Butterfly C2B
2) 40s Hollow rock
3) 5-15m HS Walk
4) REST

E3M 30MIN

6 - 6 - 6
(Power Clean - Front squat - Push jerk)

RX 60/40kg
or
@37% C&J

In pairs 40min

A)
4 rounds of:
4 Pull-Up
6 HSPU
8 KBS (24/16kg)

B)
Row

HR ~80%

Every 1.30min x 12

3 High box jump + 3 Power snatch

@ 60%

2 Rounds, every 2min:

1. 6 Back squat @70%
2. 4 Back squat @75%
3. 2 Back squat @80%

30 RFT:

YGIG
5 Wall ball @9/6kg
3 HSPU
1 Power clean @100/70kg

Time cap 25min

Ring MU tech
- Low rings
- Eccentric MU
- Strict MU

EMOM6
1-3 Ring MU

EMOM 12

1. L-sit/knee tuck hold 20sec
2. Ring dip hold 20sec
3. Ring row hold with false grip 20sec
4. Hollow rock 20sec

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

Front squat
Clean pull
Muscle clean
Power clean
Squat clean
Push press & Push jerk