Odd t2b
Even strict hspu

3 rounds for quality

10m front rack lunge 2x32kg kb
30m front rack carry 2x32kg kb
40m farmers walk 2x32kg kb

10 T2B

10 Bar Facing Burpees

10 Thruster 40/30kg

TC: 13min

For time:
5 rounds
500m row
20 db snatch (alt. 22.5kg)

Strict Ring Muscle-Up positions, technique and practice x approx 10-12 Minutes

+

EMOM 5:00
2-5 x Challenging Dip Variation
- Ring, Bar, Between boxes with self assistance, bench dips

Rästi

30 American Swing 24/16kg

30 Box Jump

30 Hang KB Snatch 24/16kg

30 Box Jump Overs

30 Hang Squat KB Clean 24/16kg

90DU

*180SU

TC: 14min

Part A

Tabata Burpee Plate Jump

20s ON/10s OFF x 8 (4min)

• 1 min REST -

Part B

Tabata Russian Swing to Goblet Squat 24/16kg

20s ON/10s OFF x 8 (4min)

8 rnft
5 strict dips
5 strict pull ups
30sec sorenson hold
30sec Wall sit

WITH PARTNER

AMRAP 15:

20 SU

15 Air Squat

10 Box Jump

--> One at a time completes one round and the other one rests

3min REST

AMRAP 15:

12 cal row

9 KB swing 12/16kg

7 burbee

--> One at a time completes one round and the other one rests

The Result is the total of both amraps together