Five rep max power snatch (touch and go).

3 rounds for quality, not time:
- 10 wide grip strict pull-ups
- 10 Bulgarian ring dips
- 10 strict chin-ups (supinated grip)
- 10 strict ring dips with a slight pause at the bottom of each rep
- 10 single arm ring rows on each arm
- 10 ring push-ups with a slight pause at the top and bottom of each rep

The exercises get easier further through the circuit, so try to move from one exercise to another without taking rest. However, if your form breaks down, then rest. Quality over speed. After each round, rest for as long as needed until you feel recovered and ready to go again.

• 3 Round of:
Row 30 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
GHD Sit Ups 30 reps
MB Wall Ball (9/6Kg) 30 reps
Two-Arm KB American Swing (24/16Kg) 30 reps
30 Min Timecap

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

A.
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @ 3111

B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

For time:
3 rounds
20 Jumping lunge
10 m inch worm
20 Ground to overhead (plate 10 kg/ 5 kg)

Time cap 12 minute

45 min Basic Endurance Run

Leppee

Lepää