5 Sets of 4

*Score = Lowest weight used for a working set

Strict press

5 x 2 reps V*

-sama paino joka sarjaan

-every 3 minutes

15 min for skills:

5 ring turnovers
5 jumping ring dips
5 russian dips on box
10 ring kip swings
5 ring to hip swings
2-4 rMU/jumping rMU/banded under the hip rMU

AMRAP 4:00
Sled Hand Over Hand Pull / Sled Push
Rest 60s
AMRAP 4:00
Burpees with Jump to 15cm Target or similar
Rest 60s
AMRAP 4:00
Cal Row/Bike/Ski
Rest 60s
AMRAP 4:00
Push-ups

• Rx+: Strict Handstand Push-ups for push-ups
• Can complete in any order, can also partner up for the sled worrk

Floor Press
8 x 3. Every 60s.
- These are speed focused reps, so pick a weight that avoids grinding.
- Grip your choice today

3 Rounds:
6 Snatch Grip Pendlay Rows
12 DB Renegade Rows
25 Band Face Pull-aparts
- Rest 2-3:00 between rounds
- Goal: Tough effort, but shouldn't feel like a WOD. No score today.

5 Rounds for time:
10 Ring dip
10 Power clean (60/42,5)
1min rest

8x20/10s

Every 90s x 6
1 Squat clean + 2 split jerk @ 70-75%

A1 Bench Press 5
Rest 180s
A2 Gorilla row 5+5
Rest 180s