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

Up to max 60% of 1RM C&J in 20min

Clean pull + squat clean + hang squat clean +
push press + push jerk

EMOM 30

1. Row 12/9cal
2. Box jump 10-12
3. T2B 8-12
4. One arm devils press 5/5
5. Rest

@75% effort

Up to max 70% of 1RM snatch in 20min

Snatch pull + squat snatch + hang squat snatch + OHS

OHS
Snatch pull
Snatch high pull
Muscle snatch
Power snatch
Snatch balance
Squat snatch

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!