EMOM 18 MIN
5-10 Strict toes to bar (Knees have to be 100% locked, scale by going lower)
3-6 Ring Muscle Ups
4-8 Strict deficit HSPU (20kg plates)

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

1 power clean + 2 push jerks

60%->

Amrap 15 min

5 power clean 60/40kg
50 double unders
15 cal machine
12 db snatch
9 kb swing 24/16kg

30min EMOM:
1) Row/Assault/Run... etc.
2) Push ups + DB bicep curls
3) rest

160 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 11x2
- MU x 30

2.WL
A. Lifting warm up: Muscle snatch
- 3x5 @ light weight
- 15 20 20 kg

B. Power snatch
- 7x1
- Start @ 70% effort, build to heavy but technically sound single.

3.Accessory
3 x 10 Heel elevated Goblet squats @ 3011 Tempo
- 8 10 10 kg

4.Aerobic work
Easy bike for 30 min
11740 m
2.33 min/km, avg. watts 97
Avg. HR 113

“Eva”

800m Run

30 KBS 2p/1.5p MOD 1p

30 Pull ups MOD jump from box

5 rounds

Yowers! Ripped hands but made it through.

Time: 54.00

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)

2k Row - 1:50/500m pace
200 Double Unders
25 Chest to Bar Pull ups
3x10 Tap-go Deadlifts (295lbs)

5 press behind the neck snatch grip + 5 ohs