5x4
both exercises together with no rest
1 minute rest between each series

AMRAP 15'
10 wall ball shots @9/6
15 deadlift @100/45
10 box jumps 24"/20"

• skin the cat
• etu ja takavaakaharjoituksia

AMRAP 12 min:
- 15 Deadlifts (40/25 kgs).
- 10 Burpees over the bar.
- 5 Power cleans (40/25 kgs).

120 min

1.SPP (Skill) – Gymnastics
Work on a specific skill using a follow along gymnastics session
Ring muscle up

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.
Last set 8 reps
A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
3*4*30 8*30 kg

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

PARTNER WOD
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Bar Muscle-Ups

Score total rounds for each part. Partners alternate rounds. Choose dumbbells on the heavyish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the Reverse Lunges.

Dumbbell Loads: Rx 50/35, Scaled 35/20, Further Scaled 20/15
Pull-Up Scale: Jumping Pull-Ups
Toes-to-Bar Scale: Hanging Knee Raises
Bar Muscle-Up Scale: Chest-to-Bar or Jumping Chest-to-Bar Pull-Ups

Post rounds, Rx, and partner to comments.

4 rds

10 push-up
10 ring-dip
15 walking lunge SAOH
15 walking lunge SAOH

REST DAY

"HEAVY DAY"
► Shoulder Press
3▼3▼3▼3▼3-
- 2' rest