"AMRAP 15'
15 m DB Front rack lunge @2x15/10kg
10 T2B
15 m DB OH lunge @2x15/10kg
10 C2B"

Deadlift 1 RM, then 3 sets with 66%, choose reps

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...

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

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

1-6 pullups/chinups

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 X 3
Ring Muscle-ups ( Any progression)
https://vimeo.com/162485846
After each set perform:
10 Beat Swings
https://vimeo.com/175745155

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