2 Rounds:
1) 5 Wall facing hspu
2) 5-10 Tempo ring row (3sec.
Hold chest to rings, 3sec.
descent)

2 Rounds:
1) 5-10 strict ring dip
2) 10 Tempo banded lat.
pulldown
(3sec. Eccentric phase)

RPE 3 to 4, rest as needed
Tailoring options:
Wall facing hspu → slow
negatives → feet on box hspu
Ring dip → push up

AMRAP 10

1-10-1

Deadlift 60/42,5
Burpees

Alternate Back Squat and Benchpress in todays Strength sets.

Rest about 2 minutes between movements and sets.

WOD

Clock Starts at 0:00

For Time

100 Double Unders

50 KB High Pulls @ 1.5 Pood

25 Thursters @ 95#

Clock Hits 15:00

2 Rounds for Time

10 Front Squats @ 135#

10 Slam Balls @ 20#

Clock Hits 30:00

For time

30 Squat Cleans @ 95#

Strength/Skill:
7x2 Back Squat

Partner WOD:
- 100 Dead Lifts (#135/#95)
- 80 Hang Power Cleans
- 60 Front Squats
- 40 Jerks
- 20 Thrusters

We RX'd DL, and dropped to 115# for remaining movements splitting everything 50/50.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

10+10 seated side ways medball toss
10 ring roll-outs
15 V-ups

*rest as needed

Accumulate max metres on c2 bike in one hour. Rest as needed. Max hr 140/min.

8-8-6-6-6

Go every 2:30

3-5rounds:

3-10 strict pull up
15 hollow rock