Seven sets of two. Bounce!

Work on your squat form. Getting into the right position is the key. Be explosive. Rest a lot.

5 Minutes of Recovery Work:
Choice of light jog, row, bike, foam roll, or P. Breathing.

3-5 Parallette HSPU
1-3 Legless Rope c.
Rest 2-3min...

EMOM for 4 rounds:
1) Windshield vipers
2) AMRAP 5+5 Pallof presses
3) Landmine twists
4) Rest

If you can't do muscle-ups, work on basics and parts of the movement. For example false grip work:
http://gymnasticswod.com/content/false-grip-progressions-pt1
http://gymnasticswod.com/content/false-grip-progressions-pt2
http://gymnasticswod.com/content/false-grip-progressions-pt3

and/or transition progressions:
http://gymnasticswod.com/content/muscle-transition-progression-pt1
http://gymnasticswod.com/content/muscle-transition-progression-pt2
http://gymnasticswod.com/content/muscle-transition-progression-pt3

Or ring pull-ups.

If you can do muscle-ups, do strict or kipping muscle-ups using the 5x10 reps table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

9 min AMRAP

7 leukaa
7 raakariveä

Penkkipunnerrus
6x3x50% + siniset kumit tuplana
1x60% + siniset kumit tuplana
1x70% + siniset kumit tuplana
1x80%+ siniset kumit tuplana
Ojentajapunnerrus maaten 5x6-10 ("otsalta")
Vipunostot maaten 3x30-50 (kevyt/venyttävä/palauttava)
Pystypunnerrus 5x10

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Strict Ring Dips 7-10 reps
Air Squats 15 reps
GHD Sit Ups 10 reps

PARTNER WORKOUT:

AMRAP 20
A.-

10x Gorilla Cleans w. 2 KBs - RX 24/16 - SC1: 16/12 - SC2: 12/8 or 6
10m Walking Lunge
10x Gorilla Cleans
10m Walking Lunge

B.- ROW