3 rounds
400m run
25 sdhp @40/35
15 squat clean @40/35
10 oh squat @40/35

• 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

3 rounds for quality:
10 Sit Up
10 Sit Up to pike
10 Sit Up to straddle
20 Side Leg Swings right
20 Side Leg Swings left
Hold split for 1 minute

• 16 Min EMOM of:
Odd Min BB Back Squats 90% of 3RM 1 rep Even Min Strict Ring Dips 5 reps + Kipping Ring Dips 5 reps

Wyciskanie sztangi nad głowę

10,9,8,7,6,5,4,3,2,1 reps 60kg barbell

14 min. AMRAP

7 Muscle-ups
50 Wall balls
100 Double unders

Progressions:
*Bar Muscle Up
*Ring Muscle Up

E.M.OM.12
► 03 Clean
► 06 Pull Up

7 minute ascending ladder (3/3, 6/6, 9/9...)
Push Press 60Kg
Box Jump 60cm