5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

WOD French TD
Or
• 3 Round of:
Ring Muscle Ups 5 reps
Plyo Box Jump Ups (75/60 cm) 15 reps
Two-Arm KB American Swing (24/16Kg) 20 reps

8 Min EMOM of:
BB Shoulder to Overhead touch n’go (70-75% 1RM) 3 reps

@ 8 Min:
BB Shoulder to Overhead touch n’go (70-75% 1RM) max reps in 60’’

• 3-3-3-3-3-3-3-3 of:
BB Front Squat 72.5% 1RM (Tempo 33X1)

• 15 Min AMRAP of:
Bar Muscle Ups 3 reps
BB Hang Squat Clean (60/40Kg) 6 reps
Row 9 Kcal

5 Min EMOM of:
Double Unders 30-50 reps +
3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

30 reps for time of:
Ring Muscle Ups
6 Min Timecap

15 Min EMOM of:
1st Min
L Pull Ups 6-8 reps
2nd Min
Handstand Walk 15-25 m
3rd Min
GHD Hip Exstensions 15 reps

• For Time:
GHD Sit Ups with MB (9/6Kg) 21 reps
Assault Bike 21 Kcal
GHD Sit Ups with MB (9/6Kg) 15 reps
Assault Bike 15 Kcal
GHD Sit Ups with MB (9/6Kg) 9 reps
Assault Bike 9 Kcal

3 Sets of:
Rope Climb 2-4 reps touch n’go
Select variations (Standard, Legless, Strict Legless, L-Sit)
Rest as need each sets