For Time:
Ring Muscle Ups 5 reps
BB Overhead Squats (70/50Kg) 10 reps
Bar Facing Burpees 15 reps
Double Unders 30 reps
Ring Muscle Ups 10 reps
BB Overhead Squats (70/50Kg) 15 reps
Bar Facing Burpees 20 reps
Double Unders 60 reps
Ring Muscle Ups 15 reps
BB Overhead Squats (70/50Kg) 20 reps
Bar Facing Burpees 25 reps
Double Unders 90 reps
24 Min Timecap

Strength

Hang Snatch singles (volume by coach)

Power snacth+Hang squat snatch 4sets
Squat snatch+3OHS 4sets
Snatch pull 5x3

3 Rounds for Time :
► 250 m Row
►► Rest' time of dist.
► 500 m Row
►► Rest' time of dist.
► 750 m Row
►► Rest' time of dist.

Penkkipunnerrus 3 x 12

4 sets:

10/10 Single Arm Dumbbell or KB Upright row @ 2121 tempo

10/10 Single Arm Dumbbell torse row

10/10 Bottoms up Kettlebell press

3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings

WOD
E2MOM for 30:00 (15 rounds)
1 round of Cindy
100m sprint or 8/6 cal bike

*cindy
5 pull-ups
10 push ups
15 squats

4 rounds:
1 minute Pull-Up, 1 minute rest
1 minute Push-Up, 1 minute rest

3rds
20 strict ttb
15 back extension

14k