A) Ring muscle up technique

B) 5 rounds in teams of three
3-5 strict chest to bar pull ups
7 bench presses @75% 1RM

400m Run
21 x Kettlebell Swing 24kg/16kg
12 x Pull Up
6 Rounds, For Time

Partner WOD

A) AMRAP 9
30 Wall Balls
30 Calories Bike
30 Box Jump Overs

Rest 3min

B) AMRAP 9
10 Pullups
20 Pushups
30 Situps
40 Squats

Rest 3min

C) Max Calories Row or Ski in 9min

Rest 3min

D) AMRAP 9
30 KB Swings 24/16kg
30 Toes-to-bar
30 DB Hang Clean & Jerk 22,5/15kg

Split jerk (Pause @ receive)
5x4

for time:

21-15-9
hang power snatch@40/30kg
* 30 sit up after each round

Target under 7min, Time cap 10min

3x12 alternating back rack reverse lunge

6 alternating front-rack reverse lunges

4 x e75s:
5 tempo* dip @ RIR 1-2

-> *2s eksentrinen vaihe

2-3 rounds
45+45sec side plank hold
45 sec plank hold
rest 2 min

10 strict toes to Rings
10 skull crusher 30/20kg
10 bicep curls 30/20kg
10 db lateral raises 2x10/5kgs