A) 3 sets
Wall supported single leg RDL x 10 reps/
side
Turkish sit up x 5 reps/side
Suitcase walking lunge x 10 steps/side
-rest as needed between sets-

B) 10 rounds for time with partner (Relay style)

5 deadlifts
5 goblet squats
5 russian swing
5 goblet squat cleans
5/5 goblet step back lunges

Time cap: 12 mins

PARTNER
AMRAP 13 MINS
“Helen in a boat” (You GO, I GO)
500m row
21 USA Kb swing @24/16kg
12 Pull up
Goal : 4+rounds

4 mins REST

INDIVIDUAL
For time
120/100cal row/bike/ski
0:00 and every 2 mins complete 10 reps of Renegade row L+R+push up! @2x22,5/15kg

Timecap : 15 mins

A:
Skill Primer
Tall Clean, Pause Split Jerk & Press from Split (5-8 sets x 2+2+3 / 0:03 pause in the dip)

B:
Power Position Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-70%)

A) Skill
Strict ring muscle up practice

B) Strength
E4MOM x 3 sets
3 eccentric dips on rings/boxes
3 eccentric pull ups

C) Core
3 rounds
5 hollow rocks
5 V ups
5 sec. hollow hold
5 tuck ups

rest as needed between rounds

Partner Wod - In Teams of 2 - I go U go
4 min Work 1.5 min Rest
1. Russian Swing
2. OH Lunges
3. Bell Facing Burpee
4. Thruster
5. Clean & STOH

Afterparty
ABS tabata in 4 rounds
1. Hollow hold
2. V Sit-Up / R
3. V Sit-Up / L
4. Leg Raises

12'min Warm up

200m Run / Row
5 Pull-ups
10 Push-ups
15 Air squats
15 Kettlebell Swings
15 Sit-Ups

2 AMRAP 9'min 3'min rest between: (A+B)

A)
15/12 Cal Row
10 Bench presses @40-50%
8+8 One leg V-ups

3' Rest

B)
80 Single unders
10 Deadlifts @40-50%
8 Pull-ups

For time:
15-12-9 reps:
- Cal AB
- Box Jumps 60/50cm
- Pull-ups

Rest 2:00

6-9-12 reps:
- C2B
- Box Jumps 60/50cm
- Cal AB

-diffrent technique practice

EMOM 8

1 Legless Rope Climb