4 Rounds :

Run 200m
Max Reps Push-ups Unbroken.

2-4rounds:

10-20s hollow hold
10-20s ring support
10-20s chin over bar

For Time

21-15-9

W:
Russian KB-swing 10/8
Box Dips

Y:
Hang Power Cleans 20/10
Box Dips

O:
Hang Squat Cleans 30/20
Standing Ring Dips

b:
Hang Squat Cleans 45/30
Standing Ring Dips

P:
Squat Cleans 52,5/35
Ring Dips

B:
Squat Cleans 60/42,5
Ring Dips
(Normal RX)

In Team of 2

Partner A completes one round of :
9/9 Dumbell alt. Renegade row 2x22,5/15kg
9 burpee box jump @60/50cm
9/9 Alt. V-up
9 Devil’s press

Partner B completes one round of :
250m row
20 T2b
250m row
20 push up
250m row

When both partners done , switch!
Each partner has to complete Total 3 rounds from each mini WOD!

Timecap : 32 mins

Bench Press

4 x 4 AHAP

Go Every 2:30

Chest Supported DB Row

5 x 6

Go Every 2:30

EMOM24 for quality
a) 4-10 kipping HSPU / negative HSPU / feet on box HSPU / pike push up
b) 7-12 cal machine
c) 4-10 T2B / kipping knee raise
d) rest

Tarkoitus: Tehdään laadukkaita toistoja, a & c valitse sellainen variaatio, jolla pystyt tekemään toistoja putkeen (ei sinkkuja missään vaiheessa), mutta ei tarvitse pystyä tekemään koko toistomäärää putkeen.

Rasittavuus: RPE 7.

30 min for Quality

• 1 min Erg 90%
• 10 wide Pushups
• 10 Ring rows

Back Squat

1-2-3-4-5

Go Every 2:30