RX
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
INTERMEDIATE
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
BEGINNER
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

BENCHMARK
For time
30 power snatches (42,5/60 kg)

On the minute for 24min

1. Wall walk complex
2. Alternating v-up
3. Rest
4. Double under
5. Power snatch 60/42,5
6. Rest

*Wall walk complex:
1 wall walk + 1 wall-facing handstand push-up
(scaling 2 push-up + 1 wall walk)

1MIN AMRAP SIT-UPS

Accessory
3-4 Rounds
Tall box jump 3
Suitcase deficit reverse lunge 10
Banded side walk 10 each side

Ring skills

wod
15-12-9-6-3
Sdlhp 45/30Kg
Burpee
T2b

33 Min amrap
400m Run
30 Swing
20 Single arm thruster (10+10)/ 20 Wall Ball
10 Burpee
1 min rest
200m Run
15 Sit up
10 Single arm thruster (5+5)/ 10 Wall ball
5 Burpee
2 min rest

50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

scaled wod
2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows

Rack Deadlift
Build to a heavy double in 6 sets. Rest 3:00
- Sets of 5,4,3,2,2,2
- Pull from plates stacked so the barbell is about the level of the knee
Option: Sets of 5 for technique.

Pause Parallel Front Squat
Build to a heavy single over 6 sets. Rest 2:00
- Sets of 5,4,3,2,1,1
- today we will pause in the parallel position for a 2 count then go up!
- no rebounce is allowed at the bottom pos.