Dips
5

Rower
Level 5
10:00
2k

Windmills
25r/25l @ 35

A.M.R.A.P. 10'

► 03 Heavy Power Clean
► 06 Pistol Squat

For TIme:
10 HSPU
20 T2B
30 Burbee
20 T2B
10 HSPU

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)

Core

5 rounds:

-10x hollow rocks

-10x V-ups

-10x tuck ups

-10 second hollow hold

-Rest 30 seconds

Conditioning

15' AMRAP

• 10 pullups
• 10 kb american swing
• 30 Double Unders / 60 Single Unders

• 3 Sets of:
Strict Ring Muscle Ups 1-2 reps +
Kipping Ring Muscle Ups 2-4 reps +
Strict Ring Dips 3-5 reps
Rest as need each sets

Deload week

5 sets:
Snatch pull+snatch (3 sec pause at the bottom)

*50-60% of 1RM.
*twist: if you step forward when coming up from the squat its a no-rep. The goal here is to get perfect reps.

WOD
4rds
400m run easy
400m run moderate
200m run fast
walk 3min.

1. Conditioning

AMRAP 3:00

(50kg)

• 50 DU
• 15 Power Cleans

Rest 3:00

AMRAP 3:00

(60kg)

• 40 DU
• 12 Power Cleans

Rest 3:00

AMRAP 3:00

(70kg)

• 30 DU
• 9 Power Cleans

2. Gymnastics Conditioning

EMOMx20

• Odd: 30 DU
• Even: 6 Kipping Deficit HSPU

(you choose the deficit)