Four rounds of five ring dips.

140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1, go. e. 90 s.

2.WL
Every 2 minutes for 6 lifts:
Clean and jerk
- Build to RPE 9 Single, no misses!

3.Back squat
4x5 @ RPE 8
- 70 kg

4.Strength accessory
3 sets:
8+8 DB Three point row - 45 lbs
8-12 DB Seated press - 20 25 25 lbs

Every 2 minutes
3 pos snatch

AMRAP 3

3 deadlift
3 hang power clean
3 S2OH

@80kg

Run as well as you will 💚🏃🏼‍♀️

With partner 600 rep in 30 min:

0-10 min 200 deadlift
10-20 min 200 back squat
20-30 min 200 shoulder to over head

For time :

1000m Ski
2000m Bike
750m Ski
1500 Bike
500 Ski
1000 Bike

2 Rounds:

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
10 Alternating Samson Lunges with Side Bend
10 Air Squats
1 min General Movement: jog, jumping jacks, jump rope, bike or row

Core strength
EMOM x 10
Even: 45 second plank
Odd: 10 TTB or 15 leg raises

WOD
14 Min AMRAP

20 Barbell Front Rack Lunges 95/65
16 Box Jumps 24/20