40 min AMQAP

With a partner:
One partner runs / jogs 400 m, second partner practices one of the skills:

-kipping pull up
-kipping chest to bar
-kipping toes to bar
-rope climb
-kipping or strict bar MU
-kipping or strict ring MU

You can also practice:

-pull up holds on the top or on 90degrees
-deficit pull ups

Pre-WOD:
Work Up to a heavy set of 3 O/H Squats

WOD - 10 Minute AMRAP:
- 3 Muscle Ups (3 Pull Ups/3 Ring Dips)
- 6 O/H Squats (#125/85)
- 9 Box Jumps

First time working OH Squats this year since being hit with xmas flu & gout attack. No excuses :) did my best and happy to get back to the movement. For sure on my "master this" list in regards to this movement. Good crew in class, great coaching as always!

10RFQ
Empty Barbell
5 Snatch
5 Snatch Push Jerk
5 OH Squats

Sunday fun day 1:30-3:00

Etukyykky, 6 x 6, sama paino kuin viimeviikolla

Pystypunnerrus, 1 RM

1) EMOM X 15:
- Min. 1 - 30 seconds Max Wall Balls (competitors do heavy Wall Balls - 20 lbs. for women, 30 lbs. for men)
- Min. 2 - 30 seconds Max KBS to Eye Level @ 53/35
- Min. 3 - 30 seconds Max Cal. Row/Bike/Ski

*Each minute you will perform 30 seconds of work and have 30 seconds of rest before moving to the next station. Strive to maintain a consistent number for each movement throughout the duration of the workout.

1RM bench press

Strength
10-1-9-2-8-3-7-4-6-5
French Press
Squat
T2B

Metcon
A)
4 rounds for time of:
25 push presses, 75 lb.
200 m run
100 Jump Rope

B)
3 rounds for time of:
15 pull-ups
200 meter run

8min AMRAP of your choice. Pick 3 movements and go by feel.