5-5-4-4-3

Go every 2:30

3 rounds for time

• Row 500 meters
• 15 ring dips
• 5 bar muscle-ups

Goal Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 145 and 205. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

1k air runner
1k ski
2k assault bike
20 strict pull up
1k air runner
50 burbee
1k assault bike
1k row
1k air runner
40 lunge
1k assault bike
100 wallball

20min EMOM
1) Round of Machoman
2) Bike/ Ski/ Row/ Echo

Straight into

20min EMOM
1) DB Bench press 6-8
2) 10m sled push + 10m sled pull

17.5km

4 Superset for Quality:

50 second Hang From Bar
30 GHDSU
100m Farmers Carry

Rest 1 minute between sets.

Wodliiga

A: Deadlift 5-3-1-Amrap
B: Leg press 1xMax
C: Shoulder press 1xMax
D: Strict pull ups 1xMax +2set lat pull downs
E: Triceps push downs 1 drop set
F: Db biceps curls 1 drop set

3 Sets For Quality:

10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull

Skill
8 min EMOM of HSPU

Wod "Isabel"
30 snatch@60/40

Skill: work through progressions and then perform Emom with either HSPU or progressions.

Wod: heavy snatches , usually this would be speed but I want you to aim for quality over speed this time.