6 rounds for quality:
3-6 false grip ring pull ups
3-6 Ring dips
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups
Jämför resultat med 24/4 och 30/1

10min emom
1 Toe Nail MU Transition
+
Snatch 5x2 @ 80%
+
Snatch DL 5x5 @ 1RM snatch
Back squats 4x5 @ 77,5%
+
12 min EMOM:
1: ME Chest 2 Ring hold
2: rest
3: ME Lock out in rings
4: rest
ME=Maximum effort

16EMOM, rising weights
1) 3 Power Clean
2) 2 Power Clean
3) 1 Power Clean
4) Rest

200m farmers walk 24/16 kg KB
50 DU
40 OHS 50/35
30 Push ups
20 GTOH 50/35
10 CTB
200m Farmers walk

Ring MU Toe Nail strict transition 5x3
7x1 Muscle Up Negative
+
Snatch 5x3 @ 75%
+
Snatch Pull 5x3 @ 90% 1RM Snatch
Back squat 6x5 @ 70%
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(20)
800m run
then at the 7:00 min mark complete the following:

100 heavy rope/jump rope/double unders
50 sit ups
25 burpees
50 double crunch
100 heavy rope

Finisher
1:00 samson stretch

6 Rounds for time
50 cal bike
30 deadlifts
50 box step ups

7 min amrap
- 7 goblet squats 20kg
- 7 kb swings 20kg
- 7 pullups

Score is total amount of reps performed

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(24)
WRK 6:00 REST 2:00 x3
3 push ups
5 burpees
7 air squats
9 db ground to overhead

Finisher
50 slow bicycles
1:00 chest opener