25min

400m juoksu
10 yleisliike boksin yli
10 seinäpallo

3 rounds:
run 5min
rest 3min

average pace is score

3 sets:
:15-:30 Ring Support Hold
:15-:30 Bottom Of Ring Dip Hold
- Lock your arms straight and turn them out to the side. Think about keeping your pinkies tight to your body.
- Hold tension in the bottom. Don't just hit the bottom and rest
- Rest as needed

3x10 Ring Kip Swings
- Rest 1min btw sets
- Focus on keeping your legs long in the backswing and tension in your core

AMRAP 5:
Ring Muscle Ups

AMRAP 5

32/27 CAL ROW

20 BURPEE OVER ROWER

After those for the score

-REST OF TIME MAX REPS OF –

PULL UPS OR CAL ROW

3 sets
1 pause Power Snatch + 1 Snatch (55%)

4 rounds for quality of:
Row Calories, 2 mins
Bike Erg Calories, 2 mins
Ski, 2 mins
Mobility

---

Mobility:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling

A: Box jumps x30 you go I go
B: Bench press 3-3-3+
C: WPU 3x5
D: Incline db bench press 4set
E: Leg extensions 2set
F: Back extension 2set

BMU

AMRAP 10
4 bmu
15 cal ski
10 ghd

In 15 minutes, complete as many reps as possible of:

• 50 box step-ups
• 50 jumping pull-ups
• 40 lunges
• 40 burpees
• 30 toes-to-bars
• 30 push-ups
• Max-reps ring muscle-ups

Females use a 20-inch box, males use a 24-inch box.

10 rounds, no rest between

3min bike
2min row
1min ski

Zone 2-3, basic conditioning.