Ring Dip heels on Ground / Bench Dip

5 x ( 7 - 11 )

Rest 2:00

6 x alkavalla 2min

1 tempaus taskusta + 1 tempaus riipusta + 1 tempaus

8x
New Interval every 5th minute
Alt. A and B (4 of each)

A) 30/25 Cal. Row
12 Deadlifts 100/70kg
8 Box Jumps

B) 25/20 Cal. "Bike”
15 Wall Balls
10 Burpees

4-5rounds:

3-10 strict pull up/low bar
10 Db bench press
10+10 Db row
10+10 Db press
10-20cal machine

3 x no feet clean + clean + 2 x splitjerk (75 %)

AMRAP 12
4 Handstand Pushups
8 Pistols
12 Toes-to-bar
16 Box Jump-Overs

AMRAP 9

10 Overhead Squat 30/20kg
10 Toes To Bar
10 Box Jumps 24"/20"

5 SETS
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean

• Start Light and build to Moderate.
• Rest As Needed b/t Sets
• RPE 6

Partner WOD

AMRAP 20
30 Hang Power Cleans
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

Rx: 50/35kg
RX+: 60/40kg

EMOM 42

Minute 1 : 2 Rope Climb
Minutes 2 - 3 : 30/21 Cal Row
Minute 4 : 10 Pistols + 5 HSPU
Minutes 5 - 6 : 30/21 Cal Bike Erg