4x6 Strict Weighted Pullups

WU (in addition to what coach says): 2 x 10 blade push up + 10 behind the back barbell lift

-5 x 3 slow turns on rings, feet on the floor front of the rings
-5 x 10-20 sec false grip ring to the belly hold (ring row)
-5 x 1 tempo ring dip (slow descend)
-5 x 10-20 sec ring support hold.

*in ring row, aim to pull the rings as close to the belly as you can. Elbows can be out.
*In support hold, make sure your thumbs are out and the rings are not touching the body. As soon as your thumbs turn inwards, take a break.

For time
Run 300m
30 Wall Balls
30 KB Swings 24/16kg
30 Toes-to-bar
30 KB Swings
30 Wall Balls
Run 300m

4 x 7min on / 2min off: (alt. a & b)
a)
200m run
12 wallball 14/20lb
6 burpee

b)
250/200m row
12 t2b
8 DDB hang clean 2x50/35lb

RPE 4.0-4.5

3 sets of
3 Deadlifts @82,5-87,5%
4-8 Strict Pullups

4x4 Weighted Strict Pullups

AMRAP 8
10-20-30-40-... Double Unders
1-2-3-4-... Wall Walks
3-6-9-12-....Toes-to-bar

Shoulder to overhead 1 RM

Squat Clean 3x1

AMRAP 12

5 hang power snatch@40/30kg
10 pull up
15 sit up