Weighted dips
4x8r
Go every 90s.
If you are not able to do weighted dips you can scale down to dips or bench dips.

400-m run (5 rounds)
12 strict pull up
– Rest in the remaining time.

Scaled WOD
Every 4:00 for 5 rounds:
Run 3-4 rounds/ 20-30cal Ergo
6-12 strict banded pull ups/ring rows
– Rest in the remaining time.

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row 8 x 1200m. Goal is to stay just under the anaerobic zone. 2,5 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

Front squat 4x6 65-70%

5x5 Deadlift
- add weight each set
- deadstop between reps
- 2-3 mins rest btw sets
- good form!

Run 1km

Find heavy power clean in 10min

Prowler Push + Pull,
rest 1-2min,
one round of Cindy,
rest 1-2min

A) Snatch
5 x 3 x 75-85% / rest 2 min

B) Snatch balance
4 x 3 x 70-80% / rest 2 min

C) 3 rounds for quality
5 narrow grip overhead squats
10 dumbbell pull overs
20s dead hang

5 back squats (70/102,5 kg)
3 ring muscle-ups

ScaledWOD
7 rounds for time:
5 back squats
3 strict pull ups (banded)