Three rounds, 12-9-6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

OHS 1 RM

Find OHS 1 RM, time cap 10 minute.

3 rounds for quality of:
10 Ring Swings
10 Bottom Of Dip Swings(Rings)s
10 Ring Support Swings
5 Kipping Ring Muscle Up No Dip (Jg)s
10 Winging Pull Ups (Jg)s

EMOM 20
1. 5-10 push up
2. 5-10 pull up/ring row
3. 10-20 V-up
4. 10-20 plank shoulder taps
5. 8-12 + 8-12 DB row

Team WOD and 18.0 ✅
Teams of 3 complete AFAP in 25min time cap:
21 rope climb
60 c&j 35kg/20
18 rope climb
50 c&j 45kg/30
15 rope climb
40 c&j 55/40
12 rope climb
30 c&j 65/50
9 rope climb
20 c&j 70/55
5min rest

18.0
21-15-9
DB snatch
Burpee over DB

Practice HS-walk (15-20min)

2*
30* OHS 60/40kg
10-20 Bar Muscle Up
M:50/W:40 cal Row
3' rest
M:50/W:40 cal Row
10-20 Bar Muscle Up
30* OHS 60/40kg
TC 30'

50* Weighted Sit Up

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

SPICYYYYYYYY

5 mins to perform 5x5 false grip ring pull ups.

30 min amrap
21-15-9
Power snatch@50/35
BOB
15-12-9
Power snatch
Pull ups
12-9-6
Power snatch
C2B
9-6-3
Power snatch
BMU
*break how you like
*each section must be completed before moving on