Alternate A1/A2

A1. Strict dip -rest 2:00 before A2
H4 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H4

A2. Strict pull-up, rest 2:00 before A1
H4 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H4

Build to a heavy set of 4 with 1-2 reps in reserve THEN do 3 back-off sets. Each back-off set is as many repetitions as you can (minus 1) @ 85-90%H4 (choose so that you can get at least 8 reps on your first set).

Toes to bar

E2MOM, 5 rounds
3-15 T2B
8-12 goblet squat

Toes to bar

E2MOM, 5 rounds
3-12 T2B
8-12 Wall ball

kipping HSPU/deficit HSPU

E2MOM, 5 rounds
3-15 kipping HSPU/deficit HSPU
10-15cal ergo

Voima
E3MOM, 4 rounds
Deadlift x6
- nouseva paino

WOD
For Time
12-9-6-3
Deadlift

sit up
goblet squat

Toes to bar

E2MOM, 5 rounds
3-18 T2B
8-12 2DB thruster

kipping HSPU/deficit HSPU

E2MOM, 5 rounds
3-10 kipping HSPU/deficit HSPU
12-20 steps walking lunge

4 rounds for quality
1-3 strict pull up/C2B
3-6 push up/knee push up
9 air squats

Voima
E2MOM, 3rds, As super set
8-10 Goblet squat w/ 2xKBs

WOD
AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest