4 RDS:
8 Bench press (heavy)
4 Rope climbs

Do as a superset. 2min rest btw rounds.

• 85% of 1RM Clean
• 2-3min rest btw sets

Mobility work for thrusters and pull ups leading up to the WOD

Video for mobility suggestions:

5xME Transition:
*Utilize the feet if needed
focusing on keeping the
rings and elbows tight. As
soon as there is distance,
the set is done
+
Front squats 5-5-5-5-5
+
10min amrap:
20/15 cal row
5 bar facing burpees
10 thrusters 35/25kg
5 bar facing burpees

Good mornings 3 x 8

21-15-9 of your choice

Pick two movements and go by feel. This workout should be under 7 minutes.

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Corework of your choice

Pistoolikyykky

Rengasdippi raakana ja kippaamalla
Palomiespunnerrus renkaissa

5 Table tops
15-20sec L-hang
45sec Headstand
20 Superman rocks

In teams of 2 for 40 minutes:
16-22-28-34-40… cal ski
150 m KB farmer’s carry 32/24 kg
16-22-28-34-40… sit ups w/ med ball 9/6 kg

Share the work. One works, one rests.

Strict Ring Dip, weighted

Scale with assist band or with boxes