EMOM 20 min:
- 5 Pull ups.
- 10 Push ups.
- 15 Air squats.

03 Rounds for Time :

► 10 Strict HSPU
► 15 Strict Ring Dips
► 20 Strict Push Ups
► 45 Strict Pull Ups

C.
Eight sets of:
Snatch x 2 reps @ 70-75%
Rest as needed

Focus on speed and mechanics.

For Time:

50 Air Squats
25 chair dips
40 Air Squats
20 chair dips
30 Air Squats
15 chair dips
20 Air Squats
10 chair dips
10 Air Squats
5 chair dips

Lepoja

Takakyykky

4 x 12

For time:
100 dus
50 cal <a href='/journal/movements/801'>row</a>
<a href='/journal/movements/1280'>run</a> 500m
75 <a href='/journal/movements/1069'>du</a>s
35 cal row
run 500m
50 du`s
25 cal row
run 500m

Nopeita. 60-70%

First in place,
general wrist prep

beast wave
beast reach
scorpion reach
crab reaches

then,

spider crawl
bear walk
lizard crawl
leopard crawl
duck walk
crab walk
bunny hops

All of the animals of the rainbow...

12 minutes

Complete as many rounds as possible in 30 minutes of:

800-meter run
KB thrusters, 25 reps

400-meter KB farmers carry