8 x 3
Strict Ring dips
https://vimeo.com/175183194
(weighted @ 10% of Body weight if possible)
+
0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

Pull-up Complex
5 x
3 Strict pull-up
2 bar muscle-up
1 Strict pull-up
https://vimeo.com/175741058
https://vimeo.com/216413837

5 x
5 weighted scapular depressions https://vimeo.com/175180445
5 cuban press
https://vimeo.com/176091666
10 alternating "I's & Y's https://vimeo.com/176091658

5 x
10 Russian leg lifts https://vimeo.com/175656026
30 Hollow rocks
https://vimeo.com/175042312

#Strength
6x1 of:

• BB close-grip bench press

AMRAP 9:00
9 Cal Row
9 each Single Arm DB Push Press (50/35)
27 Double Unders

• Goal: Hard effort, Shoot for 5+ completed rounds.

Weighted pull ups: 5+3+1+(1)

5 Rounds for time

22 KB Swing (32/24 Kg)
22 Box Jumps (24/20 in)
50m Bearwalk
22 Burpees
22 Wallballs (10kg /6Kg)

Max Wattage Row
Max Chest to Ground Pushups in 1 min
Max BB Back Squat in 1 min (95/65#)
Max Pullups
Max Plank Hold

Rive + työntö 5 x (1+1)x75%

Te- otteella maastaveto + Tempaus taskuilta 5 x (1+1)x70%

Rive mave 3x3x95%

Takakyykky 4 x 3 x75%

Bench Press
3-3-3-3-3-3 reps

6X ME L- PULLUPS

post comment and weights!

Snatch
95x10
100x10
105x10
110x10
115x10

OH dumbbell press
50x25
60x25
70x25

Plank
1:00

Stairs
Level 35
15:00
32 Floors

For Time:
100 Double Unders (300 SU)
50 Cal. Row
25 KB Step Ups (32/24)