For time
4000m assault bike
2000m row
100 ttb
2' on 1'off

Three sets of five strict ring muscle ups

Build to a Moderate Set of 3

2@60%, 2@70% 2@75%, 3x1@80%, jerk-%, rest btw sets 2min

Amrap 13
3 strict ring dip con partenza da ring mu
30 du
3 dumbell snatch 24kg
Aggiungi 3 dumbell snatch 24kg

50 cal echo bike
50 snatch 50 kg
50 cal row
50 c&j 50 kg
50 cal bike erg
50 pullup
50 cal ski
50 DL 50 kg

5x5 70kg

For time
50 wall ball 12 kg target 2.5m
50 box jump 60cm
50 wall ball 12 kg target 2.5m
Ogni inizio di minuto 5 deadlift 102.5kg
Il wod parte con 5 deadlift
Time cap 12 minuti

For time:
1-2-3-4-5-6-7-8-9-10 reps of
Front squats
Deadlifts (same weight)

Amrap 20
40 cal bike erg
30 dumbell clean and jerk 24kg
20 ttb
10 strict hspu