7min AMRAP:

1 Ring-dip (strict)
1 L-pull-up
2 Ring-dip
2 L-pull-up
3 Ring-dip
3 L-pull-up

3 min REST

3 min AMRAP

Max reps Burbee Pull-up

3x 2 snatch pulls + 1 hang snatch. Use 70-80% of 1RM snatch.

4 rounds of,

6 x Box Jump (tall),
Rest 30 seconds,
8 x Double DB/KB Thrusters (as fast as possible),
Rest 30 seconds.

Record weights, height and other details.

3 Rounds For Time:

• Row 500m
• 20 Wall Balls (20" / 14")
• Run 400m
• 10 Wall Balls (20" / 14")

5 Rounds for quality :

7 Back squats (50-60 % of 1RM
14 Kettlebell swings (Pick a heavy kb or two, eye level)
work/rest 1/2

Complete five rounds of:

7 Lower from an inverted hang
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground. Time is not an element on this wod.

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Tabata of your choise

(slam ball, sledge, row…)

10min AMRAP: 3 HSPU, 15 Box Jumps, 15 Hollow tucks

Record scaling, heights and other details.

harjoittele rengastaitoja ja käsilläkävelyä

12 Min On the Minute;
even minutes: 5 x heavy DL + KB swings for the remainder
odd minutes: rest

10 x C2B
12 pushups
40m bearcrawl
20 doubleuders
14 pullups
16 pistolsquats (8+8)
18 v-ups
20 doubleunders
20 burpees