SKILL :

3 rounds of :
Ring Support (top) hold - 10-30sec
Chin over Pull Up Bar hold - 10-30 sec
Bottom of the rings hold - 10-30sec
Air Squat (parallel) hold - 30-60sec

THEN

2 rounds of :

Pull up - 2020 tempo ( up to 40 sec )
Dips - 2020 tempo ( up to 40 sec ) ( ring or box )
Air Squat 2020 tempo 1 min

WOD :

7 RFT:

7x Power clean
7x Thruster
7x BF Burpee

RX: 45/30
SC1: 35/22,5
SC2: 20/15

For Time

Row 500m before each round

• 10/8/6/4/2 Power snatch 40kg
• 5/4/3/5/1 Legless Ropeclimb
• 10/8/6/4/2 HSPU

25-30 min OTM:

*30 sec underhand grip hang
*30 sec bridge hold
*3-5 skin the cat
*20+20 sec side plank hold
*20 hip thrust with a band

1. Clean Pull Under from Extension

   • 4x5 (Empty bar / light weight)

2. Clean Pull + Power Clean + Clean

   • 1+1+1 - Every 0:45 x 10 Rounds - 60-70%

3. Clean

   • 1 rep - Every 1:00 x 15 Rounds - 70% +

Score is 1st clean and 15th clean on part 3

• For Time:
GHD Sit Ups 30 reps
Handstand Walk 30 m
Legless Rope Climb 7 reps
GHD Sit Ups 30 reps
Handstand Walk 20 m
Legless Rope Climb 5 reps
GHD Sit Ups 30 reps
Handstand Walk 10 m
Legless Rope Climb 3 reps

Polven päältä Tempaus 3@70%, 2@75%, 2@80%, 2@85%, 2x1@90% (+1@90%)

Te-veto puolesta säärestä (korokkeet) 3@95%, 3@100%, 3@105%

Reverse hyper, kuormaa 3x10

WOD:

"The Gauntlet"

AMRAP 30

"Jackie"

1k Row
50x Thrusters 20/15
30x Pull up
THEN..

"Karabel"

3x Snatches RX : 60/40 --> SC1: 40/20 --> 20/15 or PVC
15x WBS RX : 9/6 --> SC1: 6/3 --> SC2 : 6/3
THEN..

AMRAP of Cindy in the remaining time

Rivenousut kolmosista ykkösiin

AMRAP 16

• 16 Cal Assault Bike
• 8 C2b
• 16 Kettlebell swings 24kg

5 minute walk
20 minute run
5 minute walk

Score is distance ran in 20 minutes