• 3 Round of:
Strict Ring Muscle Ups 3-5/1-3 reps
Assault Bike 40/30 Kcal
Strict Ring Muscle Ups 3-5/1-3 reps
Full & complete rest each round
Ogni round va trattato a max effort!
Se non ti entrano gli Strict lavora in Kipping

Joka alkava min 14 min ajan

10-20 DU + 3 pull ups

Pre-WOD:
5X2 O/H Squat (45#,65#,75#,85#,85#)

WOD - For Time:
- 200 Meter Run
- 7 Power Snatch (#135/95)
- 7 Muscle Ups or 14 Pullups and 14 Ring Dips
- 200 Meter Run
- 5 Power Snatch
- 5 Muscle Ups or 10 Pullups and 10 Ring Dips
- 200 Meter Run
- 3 Power Snatch
- 3 Muscle Ups or 6 Pullups and 6 Ring Dips

kuntopalloslammit x 20
Kieppipunnerrukset x 20
Boksihypyt x 20
Rive 8 x 40kg, 12 x 60
Rengasdipit 3 x 5
Front lever -pidot kuminauhalla

BB or DB jump squat

Ring MU progressioita

4 x 30s each side Max Distance Carry, AHAP. Rest 90s

3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 Between Efforts
Scores are best set AND total reps across 3 sets.

• hamstrings
• bent leg forward fold
• side bend
• Samson stretch