Abs: EMOM for 4 rounds
1) 5-10 Strict T2B
2) 5-10 Dragon flags
3) AMSU
4) Rest

Wodin venyttelyt voi tulla tekee ja metconin keppeesti...

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

Give your body and mind the rest it needs.
Stretching and mobility work.

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Weighted chinup 3 RM, rest 4min, then max reps without weight

1-6 pullups/chinups

For time:
Row 5K @ easy-moderate pace

For time

• 30 dumbbell push-ups
• 30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells

5 min amrap

• 5 Thrusters 40kg
• 5 Pullups

TIMES TO BEAT

Beginner athlete: 4 rounds and 1reps
Average athlete: 6 rounds and 2reps
Advanced athlete: 8 rounds and 2reps
Elite athlete: 10 rounds and 3reps
Regional athlete: 11 rounds and 1reps