WU: 10'

30"s Bike

10 Lunges twists
10+10 World greatest stretching
10 Scorpion kicks
10 Good mornings (20/15kg barbell)
10 Back squats (20/15kg barbell)
10+10 Box step ups (Keep feet on box top)

Db press
10-9-8-7-6-5-4-3-2-1

in between sets 3 banded pull-ups

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.

2’min Ergo @relax pace (Cool down)

Then….
5’min of:

20"sec Dead hang hold on the bar
10+10 Lying Dynamic Hamstring Stretch
10+10 90/90 Hip no Switch
10 Downward dog stretch

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

Skill: Strict RMU
Emom Eve/Odd
20 secs false grip holds
40 secs strict MU Transitions

WOD:-"Nasty girls"
3RFT
50 Air squats
7 RMU
10 Hang power cleans@60/40

Wod: be tactical with this Wod , especially with RMU, aim to increase pace each round , finish strong.

A,
Tempo Clean Deadlift +Tall Clean+ Pause Push Jerk
(5-6 sets 1+1+2)

B,
Tempo Squat Clean + Push Jerk
(5-6 sets 1+1)

EMOM 8

1 Legless Rope Climb

90 Minutes @ HR Zone 2

10 minutes Ergo
3 Weighted Pull-ups
5m+5m Handstand Walk