EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

For Time
63 Cleans (85/65 lb)
64 Wall Ball Shots (20/14 lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1 pood)
68 Front Squats (85/65 lb)

3 rounds for time of

• Run 200 meters
• 20 knees-to-elbows
• Run 200 meters
• 20 dumbbell thrusters

♀ 25-lb. DBs ♂ 40-lb. DBs

3 people teams

Marathon rowing 42195 meters
1 000 wall balls

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

5min, in different positions. Straight arms/Bended....

Back Squat 3x5
RPE 4 to 4+
Rest as needed between sets.
Add 2,5-5% compared to last
week.

5 min AMRAP:
Max distance medicine ball run 20/14
Rest 3:00
5 min AMRAP:
Max distance medicine ball run

*Run 5:00 out, rest and run 5:00 back. See if you can cover the same distance on your way back. Hold the medicine ball any way you want

For Quality:
40 GHD Sit-Ups
20 Hip and Back Extensions
Accumulate 1:00 L-Sit