AMRAP 9
2 Muscle-Ups
4 Handstand Pushups
8 KB Swings 32/24kg

rest 3min

AMRAP 9
10/7 Cal.
10 Thrusters 42,5/30kg
10 Bar over Burpees

-5 x 3 slow turn on rings, feet front of the rings +20 sec false grip belly to the rings hold 10-20 sec on last rep.
-5 x 1-2 Ring muscle up negatives
-5 x 2-5 strict ring dip + 10-20 sec support hold on the last rep.

*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 quality
50 box step ups (with DB)
50 DB OH lunge
20 DB snatch
20 push up

1) Snatch 2x60%, 2x65%, 1x70%, 4x1x80%
2) Dragon flag 4x3

5x5
@75-83%
Rest 2-3min.

• Climbing weights
• Go heavy

Wod
3 Rounds
3 min work/1 min rest
3 Power snatch 60% from snatch 1RM
6 push up
9 Air squat

4-5 rounds for quality
5 front squat light weight tempo 4040
5 strict T2B
10 reverse lunge (same weight as in fs)
10 back extension

50 x DU
10 x Up Downs
20 x Push Ups
30 x Sit Ups
40 x Walking Lunge Steps

Row 2000m
Assault 150/120 kcal
Row 1000m
Assault 75/60kcal

Steady pace, not all out effort.

Push Press 2x3, 1x3+
(first set at 70%, second at 80% and third at 90% of 1RM, but try as many reps as possible in third set 3+ reps)