Accessory
Treeni:
3-4 Rounds
8 Dip
12 Ring row
10+10 Banded Clamshells

Hiki:
3-4 Rounds
8 Dip
12 Ring row
10+10 Banded Clamshells
15 cal Machine

Back Squat 5x2 @ 80->90%

AMRAP 11
14 Push Jerks 42,5/30kg
11 Toes-to-bar
14 Front Squats
11 Handrelease Pushups

For Time:
30 Pull-ups
3 Rounds of Dumbbell "DT"
20 Pull-ups
2 Rounds of Dumbbell "DT"
10 Pull-ups
1 Rounds of Dumbbell "DT"

Dumbbells: 22,5/15kg

1 Round of “DT” =
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks

*Score = Time it takes to complete the workout

AMRAP 12
6 Handstand Pushups
12 Wall Balls
24 Double Unders

For time: 3-6-9-12-9-6-3

power snatch 40/30kg
box jump over

Target under 6min, time cap 10min

8 EMOM:
7 pull-ups + 7 hang power cleans 40/30.

Rest 2 min.

8 EMOM:
7 T2B + 7 OHS 50/35.

15 min for skills:

5 ring pull through
5 leg assisted ring dips
5 high ring pull-ups - legs on box - use false grip
3-5 jumping ring MU
5 ring kip swings + 3 ring hip to rings
5 ring T2B

"Last ascent"

3 Rounds for time:

5 Back squats 100/70kg
5 Box jumps 24/20"
10 Back squats 100/70kg
10 Box jumps 24/20"
15 Back squats 100/70kg
15 Box jumps 24/20"

EMOM 16 ( Reps )

1 minute : 1 Unbroken Set Ring Push Ups
2 minute : 14 Biceps Curl. Alternating.
3 minute : 0:30 Max. Calories Row
4 minute : One Arm OH Lunge 20m 24/16kg

result is total Push Ups & Calories.