7.4.24 Perfo

5min flow
20min lämppä

25min Jumps & pulls
3x
4 kyykkyhyppyä tanko niskassa 30-50kg
Lepo 1min
Assisted strict MU
Lepo 1min
Etenevä kirppuloikka
Lisäpaino hollow keinunta
Lepo 2min

15min wod setup & lämppä

Wod
In pairs
3 rounds of: 
2 x 25-ft dumbbell walking lunge (hang position) 
20 toes-to-bars 
Immediately followed by: 
2 rounds of: 
2 x 25-ft dumbbell walking lunge (rack position) 
15 chest-to-bar pull-ups 
Immediately followed by: 
2 x 25-ft dumbbell walking lunge (overhead position) 
10 bar muscle-ups 
♀ 2 x 35-lb dumbbells 
♂ 2 x 50-lb dumbbells