For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

(this is class programming, i have added things to do if performed outside of class)

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Ring MU prog 1.0
In class perform as coached

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OR
outside of class do:
warm up:
2x 20s. of each
MU Ring row 2 sec hold under the turn over
hollow hold
russian push up

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AND THEN
Complete 5 sets alternating:
Ring L-Chin Ups:
5-4-3-3-2
Ring Dips
5-4-3-3-2
--rest as needed between sets to complete all reps successfully--
For the Ring L-Chin Up:
*Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
To scale:
*You can put legs in tuck position & pull as high as possible
*Can do MU ring row
If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips.

Dynamic shoulder press
9x3r @ 50% + bands
Go every 60s.

3-4 rounds
10 double db bench press (tempo 2:1:2:1)
10 double db row (tempo 2:1:2:1)
20 alt hand bicep curls
rest 1-2 min

2 sets
For time
20 double db front rack lunge walking steps @2x10-15kg's/17-22.5kg's
20 double db power cleans
20 double db thrusters
rest 1:1 bwn sets
time target 3-4 min, cap 5 min.
try to go unbroken on lunges, db power cleans should be done in 2-3 sets with small breaks bwn. same thing on thrusters goal is to go in 2-3 sets so challenge yourself enough with db weights but dont have feel on start that "will you be able to make it".
And one thing is to start lighter and go for bigger weights on second set if you did every movement like unbroken sets.
score is total time of both metcons, let us know what weights you used!

Tempaus

Weightlifting
Then warm up with barbell
5 muscle snatch + 5 push press behind neck + 5 ohs + 5 hang snatch

A. Power Snatch + Hang snatch above knee + hang snatch below knee
2 sets @65% , 2 sets @70% and 1 set @75%
rest 1.5-2 min bwn sets
sharp lifts

B. Snatch Grip Push press + OHS + snatch balance
2 sets @70% of 1rm snatch (3+2+1)
3 sets @75-85% of 1rm snatch (2+1+1)
rest 1-1.5 min bwn sets

C. Back Squat 5x3 reps @85% of 1rm
rest 2 min bwn sets

10 min each for 60 min HR @ 70-75%
Ski
Row
bike

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Or if you feel recovered do:

3x
7 ring row
5 high hang muscle clean
5 push jerk
7 cal row

then warm up to light wod weight, about 55% of 1RM

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EMOM 35min

M1 Power Clean
M2 Row
M3 Push Jerk
M4 Pull Ups
M5 Rest

• Work for 40s. per minute
• Keep same reps trough out
• Choose weight and scale so you're able to keep RPE 7.5 trough out
• If you feel recovered, skip rest minute and perform 32min emom

6 Rounds For Time:
10 Box Jump Overs 60/50cm
10 Bar Facing Burpees
Rest 1:00 btw rounds.

Work on lateral rebounding on the BJO and NO step ups on the burpees.
Push the pace.

3 sets
16/20 calories of row (mod/fast)
rest 1 min
12/15 calories of row (fast)
rest 1 min
9/12 calories of row (sprint)
rest 1 min
16/20 calories of ski (mod/fast)
rest 1 min
12/15 calories of ski (fast)
rest 1 min
9/12 calories of ski (sprint)
rest 1 min