Weighted chinup 4 RM

6x5 min cardio of choice, 1 min rest between.

Row, ski, bike, run or

5AMRAP: 10 knees down push-ups, 10 empty barbell presses, 10 empty barbell squats, 10 empty barbell bent over rows

Weighted Ring dip or Box dip 3 RM

OTM 10

Snatch 3 position
1. Pocket 2. Over The knee 3. Under The knee

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Alt. Bird Dogs
MIN 3 - :50 Foam Roll

Push press 5-5-5-5 reps

3 rounds
10/8 cal bike or row
10 RKBS light weight
5 push ups

WOD
50 cal bike/60 cal row
5 rounds
10 RKBS 70/53
10 push ups

40 cal bike/ 50 cal row
4 rounds
10 RKBS
10 Push ups

30 cal bike/ 40 cal row
3 rounds
10 RKBS
10 push ups

20 cal bike/ 30 cal row
2 rounds
10 RKBS
10 push ups

10 cal bike/ 20 cal row
10 RKBS
10 push ups

*30:00 time cap

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Gymnastic EMOM x 16
1) rope climb x 2-3
2) pistol squat x 6-8 (per leg)
3) ring support hold x max hold
4) box jump step down x 8-10

Complete as many rounds as possible in 10 minutes

• 5 L pull-ups
• 25-ft handstand walk