1 Set For:

Max Strict Ring Dips

AMRAP 10

9 Thrusters 42,5/30kg ( Masters 40+ 35/25kg )
35 Double Unders

Goal 9+

15 min for:
5 low back supported T2B - butt on the ground
15 banded pull downs
10 explosive v-ups
3 unbroken sets of: 1 kipping knee raises, 1 kipping straight leg raises, 1 T2B

EMOM 21

Minute 1 : 30 sec Down Dog Hold
Minute 2 : Single Dumbbell Hang Power Clean + Split Jerk 3 + 3 @AHAP
Minute 3 : 1 Squat Clean + 1 Split Jerk @ 65 - 75 %

Markdown Dumbell + C&J weights

Squat box jumps
6x3r
Go every 60s.
The squat box jump is simply a box jump with a full squatting countermovement or static starting position.

EMOM 16
alt. A and B
A. Clean + Hang Clean
B. 10 Burpee over bar / 30-50 Double Unders

• Start at about 60% and add
• Alt. Burpee and DU every other set ( 4 of each)

7 min AMRAP

Burpee

Molempien käsien pitää osua 15,5 cm korkeammalle kuin maximissaan ylettyy.

Skills
Kipping Pull Up

For time, with partner :

500 Burpee Box Overs 24"/20"

You can split anyhow.

TC 50 min

Deadlift 6x4 75-80%