12 min EMOM

Odd: 1-3x ropeclimb (legless)
Even: 3-7 ring dip

Wednesday

• 30/25 reps for time of:
Ring Muscle Ups

Alternating EMOM x 8:00
- 3 x Power Clean
- 3 x Strict HSPU

• Add weight each round as technique and power allow
• Scale HSPU with partner assist, pads or pike variations.

A: Partner WOD
40 Dead lifts 80/60kg
40 Burpees
30 Dead lifts
30 Burpees
20 Dead lifts
20 Burpees

Halting Front squat, 5 x 1, AHAP

For time
8 squatclean+push jerk @ 52,5kg
750m row
8 squatclean+push jerk @ 52,5kg
500m row
8 squatclean+push jerk @ 52,5kg
750m row
8 squatclean+push jerk @ 52,5kg

4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

55 deadlifts, 95/135 lb.
55 wall-ball shots, 10/14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

TC 13 min

1 : => 9/6 Cal Row

    =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

2 : => 20 Air Squat

    =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx