5 rounds on the 4:00;
30 air squat
20 cal bike erg
7 cej 52,5kg

70kg STO (no rack)
Butterfly Pull-ups

120 min

1.Weightlifting
A. Behind the neck jerk w/ 2 sec pause – 12 x 2 @ 65+%, go every minute.

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up
+ 2 ring muscle ups

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

21-15-9

Thrusters 35#
Pull-Ups (mod - jump)

10mins easy of bike, row, ski or jog.

Read above 😬

3x30m Yoke overhead carry
3x30m Yoke back rack carry

Friday

Hang clean->knee
E2.5momx6 (build up)

AMRAP in 20 min
5 pull ups
10 pushups
15 squats