Tall snatch 4 x 4
OTM 12 min 3 x Snatch balance
4 x 3 Halting snatch deadlift (heavy)

3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

For Time:
Pull Ups 21 reps
BB Overhead Squats (40/30Kg) 21 reps
Ring Dips 21 reps
Pull Ups 18 reps
BB Overhead Squats 18 reps
Ring Dips 18 reps
Pull Ups 15 reps
BB Overhead Squats 15 reps
Ring Dips 15 reps
Pull Ups 12 reps
BB Overhead Squats 12 reps
Ring Dips 12 reps
Pull Ups 9 reps
BB Overhead Squats 9 reps
Ring Dips 9 reps
Pull Ups 6 reps
BB Overhead Squats 6 reps
Ring Dips 6 reps
Pull Ups 3 reps
BB Overhead Squats 3 reps
Ring Dips 3 reps
13 Min Timecap

Lepo/eilinen

A) AMRAP 8 Minutes:
12 Russian Kettlebell Swings 32/24kg
6 Burpees

Rest 4 minutes, then…

B) AMRAP 8 Minutes:
12 Box Jumps 24/20″
2 Ring Muscle-Ups

Sub 4 Ring Dips or 8 Push-Ups for Muscle-Ups as needed.

Rest 4 minutes, then…

C) AMRAP 8 Minutes:
Row/Bike for Cals

Post rounds, reps, and Rx for each metcon to comments.

Practise for 10min:
Tuck bacl lever
One leg back lever
Back lever

http://gymnasticswod.com/content/tuck-back-lever

Morning: 30 min walking
Including a breath ladder up to 9 for 10 min
110/136

Afternoon: 120 min

1. Jacked gymnastics Ring Muscle-up Technique Complete:
2. 2 x 5 small swings with a t-shirt or something light between your feet
3. 2 x 5 full ring swings (still with a t-shirt)
4. 3 x (2 swings + 1 hips to rings)
5. 3 x 2 inverted kip to bottom of dip

6. ring muscle up 8 x 1

7. Conditioning
   Breathing warm up
   Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
   Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
   Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ rest
Rest. 2 minutes between sets of intervals

Rower: 1.58.4, 1.58.0 / 500 m pace
AB: 53 cal 53 cal

Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Lepoja

30 min amrap

5 push-up
10 stiff legged DL with dumbbels
20 DU

10 Push-up
20 stiff legged DL
40 DU

15 push- up
30 stiff legged DL
60 DU
etc...