Shoulder Press
10-8-6-6-8-10
rest 90s before chin ups

Strict Chin Up
6x6-8
rest 90s before shoulder press

AMRAP 8 min

6 Thrusters (30 / 40 kg)
12 T2B
24 Double-Unders tai 100 Single-Unders

2 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

"AMRAP 12:
12 DB Front Squats
12 DB Push Presses
12 DB Reverse Lunges
@22,5/15kg"

In teams of 2 as many rounds as possible in 40 minutes:

2000 m ski
100 Air Squats
80 Sit-Ups
60 Kettlebell Swings (24/16 kg)

Share the work. One works, one rests

8 min AMRAP
8 Hang Power Snatch 32/24->24/16-> Russian Kbs
10 Bar-facing Burpees->Bodybuilders
12 Wall-Balls 10/6->6/4-> Air Squats
+
Short Core Stamina (10)
30-20-10
TTB->knee raises-> Sit-ups
30s Hollow Body Hold

Warm up(10)
10 knuckle draggers
10 cal row

10 plyo jumps
10 cal row

10 single leg deadlift
10 cal row

Mobility(5)
1:00 min hamstring stretch
:30 sec chest stretch per

Fittrain(20)
27-21-15-9
kb/db deadlift-choose load
burpee
cal row
*10 ring rows, pull ups-challenge up-c2b after each rd

Opt(12)
4x8 giant sets
hammer curls
s/a row
tricep oh ext
db sit up
rest as needed in between rounds

5x2 hang clean
1600m walk/run
5x5 glute ham raise

Finisher
30 scap push ups
100 temper tantrum
1:00 min samson stretch

"For Time:
20-18-16-14-12-10-8-6-4-2 reps of:
WB @9/6kg
10-9-8-7-6-5-4-3-2-1 reps of:
T2B
TC: 15'"

Alternate Between
40s on 20s off
Station 1: Double Unders
Station 2: One-arm KBS 53/35->44/26->35/18->Two-arm
Station 3: Bodybuilders
Station 4: Box Step-ups 24/20-20/14
x6

Ring Skill

Wod
In teams of three
4 Rounds
200m Run
Db/Kb hang clean and jerk
1 Rope climb