4-5 rds of:

10+10 single arm DB floor presses
5 strict C2B - use band or australian C2B to scale - no pull-ups
5-10 strict ring dips
10 leg elevated ring row. Timecap 15 min.

20 EMOM:

1. 45s moderate row
2. 15 push-ups every other round 20 air squats
3. 30-50 DU
4. 10-15 kipping pull-ups - no butterfly/scaling - practise the kipping movement with rings or with bands - or if not there yet do ring rows, every other round 15 abmat sit-ups

OPEN 20.2 with partner, 20 AMRAP:

One round/person - you go i go

4 DB thrusters
6 T2B
24 DU or 30s DU practise

Easy pace

For time: 5 rnds of:

10 up & downs
15 air squats
10 KB swings
30 DU

rest 45s after one round.

5rnds:

15 pull-ups/jumping pull-ups/banded pull-ups/ring rows
10 T2B/knee raises/v-ups
5 OHS 70/50.

Timecap 10 min.

4x 2 min ON/2 min OFF:

1-2 rope climb/10 chin up grip ring rows
10 hang power snatches 40/30
5 OHS 40/30

GO hard and unbroken! Tavoite 2+ kierrosta

Partner cindy, you go i go, 20 AMRAP:

5 pull-ups
10 push-ups
15 air squats
1 lap outside run - easy pace

15 min outdoor cool down walk/jog in a group. You can take a look at the past training period, what was working and what was not and enjoy the new PRS made this week.

Build up to a heavy 3 in push press 15 minutes.

Back Squat 5x2 @80-90% (stay away from failure)