3 Rounds:

10s Top Of ring dip Hold
20s Hollow Hold
10s Middle of ring dip hold
20s Hollow hold
10s Bottom of ring dip hold

15 rft

5 wallballs
3 hand stand pushups
1 d-ball clean @50
E4mom Inc 00:00 = 20 cal ski erg

PARTNER WOD

10 rounds each For Time:
You Go I Go

11/8cal bike
8 push press @40/30kg
8 push ups
8 front rack lunges @40/30kg

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10 kierrosta molemmille. Toinen huilaa, kun toinen tekee kierroksen

Back Squat Ladder
3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.

One round is 3 reps, 90sec rest,
2 reps, 90sec rest and one rep.
Use the same loading for all
sets, but add loading to each
round.

All rounds with RPE 4 to 4+

40 - 60 min Bike, Row or Run

Banded Bent Iso Row: 3 x 12-15 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Triple Unders Practice 10 min

3 RFT

1000/900m Bike Erg
20 Pull Ups
30 Wallball 20/14p

Jerk Complex

Hang Power Clean + Power Clean + Split Jerk

EMOM 10, Build In Heavy

AMRAP 4 x 4

Run 400m
Remaining Time Alternating Calorie
Row & Ski Erg