5min
Unbroken push up ladder

5x60%
5x65%
5x70%
5x75%

Three sets of five strict ring muscle ups

5 x 2

5 sets of 3 reps @ 77% of clean 1RM

Build to a Moderate Set of 3

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(25)
800m run-rest 2:00
then
on the 4:00 x4
200m run
10 goblet squats
10 upright rows
10 curls
10 tricep kickbacks

Finisher
50 double crunch
1:00 quad stretch

Conditioning:

AMRAP 30 mins with a partner
1 round of Cindy
5 pulll up
10 push up
15 air squat
1 round of Kelly in a boat
row 500 m
30 box jumps
30 wall balls
YOU GO I GO

Partner strength wod
In 15min
Build up to 5rm TnG Power clean
+
Partner Workout
15min amrap @60/40kg
5 Power clean
7 Hang Clean
3 Push press
Alternate full rounds

5x60%
5x65%
5x70%
5x70%