125 min
Warm up for 15 min
1.HSW
- 15 m

2.Ring muscle up
A. Drills

B. MU 20x1

C. Strict MU 4x2

D. Every 90 s. for 3 rounds:
- Ring dips (RiR 2-3) - 7 6 6
- 12-18 GHD Sit ups - 18 18 18
- 3-5 Muscle up fallbacks - 4 4 4

3.Strength
3 sets:
8-12 DB Bench press - 10x25 12x25 12x25
8-12 V-handle Lat pulldown - 12x30 12x35 12x35

For time

• 4-mile run
• 3,000-meter row
• 2-mile run

7 Power snatch (50kg)
15 cal Air bike
7 OHS (50kg)
15x5m Shuttle run

Complete as many rounds as possible in 30 minutes of

• 500-m row
• 3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

7 min amrap:
24 ttb
8+8 1-armed squat step, 15 kg db
4 devils press, 2 x 15 kg

Pause back squat 2-2-2-1-2

Amrap 7min
1 ball over shoulder and 1 ball over burpee
2 + 2
3+ 3 etc
Rx 40kg ball

To be done after WOD

3 rounds
Bulgarian split squat 8-10 reps per leg
1:00 bike or row easy pace
1:00 rest

On the Minute x 9:
Wave #1: 80% of 1 rm
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 85% of 1 rm
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 90% of 1 rm
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

A: 8min emom
3x box jumps
Alternating every minute
3x kneeling jumps
B: Deadlift 5x5
C: Strict chin ups 3xMax rpe 7-8
D: 20min Row for cal