Back Squat
On The Minute x 15:00
Minutes 1-5 – 7 Reps
Minutes 6-10 – 5 Reps
Minutes 11-15 – 3 Reps

Start with about 50% of your best 1-Rep Back Squat and attempt to climb every set with small jumps.

7 mins of fun!

F: 7 min AMHAP
Accumulate as much time hanging from the rig as possible in a 7 min time span.
*
A: 7 min AMSAP
As much time as possible in Ring Support, L-hang, or Parallets.

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Come down when needed, go back as soon as you can.

Hang power clean 7x1

20mins
1min, 5 x benchpress, 2 rope climb
1min rest

A: Styrka/färdighet

B: WOD:
9 min emom:
1 min: 1-3 3 Position pull up 5sec hold/
2 min: 30 sec Support in rings
3 min: L-hang for max sec
+
30min emom:
Minute 1 – 30 Double-Unders
(eller jobba teknik I 40 sekunder)
Minute 2 – 10 Burpees
Minute 3 – 15 RKB Swings 32/24

3 Rounds of

1' Row (Calories)
1' Kettlebell Snatch (24/16)
1' Pistols
1' HandStand Push Ups
1' Wallball (9/6)
1' Rest

AMRAP 7'

3 Power Clean (73/50)
7 Box Jump (80/70)

In teams of 4, complete 5 sets for max reps/calories of:

60s of rowing (for calories)
60s of DB Man-Makers
60s of Barbell Thrusters 25/35kg
Rest 60s

Team members rotate through the three workstations at 60s intervals and all members rest at the same time.

A. Gymnastic Skills: Handstand

B. EMOM 20:
Odd: 1 round of Cindy
Even: 100m Sprint

For time

For time
25x Pull-ups
50x Push-ups
50x Lunges
50x Sit-ups
50x Squats
25x Pull-ups

Timecap 20 min