Strict Ring MU/ pull up

Wod
In teams of three
18 min Emom
Row

3 rounds for quality
4 cleans 100kg/70kg
2 front squats
6 vertical jumps
2 min rest

10x
1 Snatch grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Behind the neck Push Press
1 Overhead Squat

Rest as needed between sets

Moderate weights.
Technically good, not too heavy.

METCON
With a running clock:
0:00-10:00
Row 250 Meters
15 Sit-ups
50 Double Unders
Rest 30s between Rounds

12:00-20:00
Row 250 Meters
15 Ground to Overhead with a plate (45, 25)
100 Single Unders
Rest 30s between rounds

22:00-28:00
Row 250 Meters
10 Walking Plate OH Lunges w. plate (45, 25) (total)
50 Jump Rope, Single Leg jumps (25 each side)
Rest 30s between rounds

EXTRA CREDIT
Reverse Hyper: 2 x 25@light. Rest 60s.
OR
Worlds Greatest Stretch x 30s each pose.

Snatch High pull (no full speed, heels on ground)

6 x 3

(Neljäs ja viides Panda pull näyttää vähän jopa sille mille kuuluukin 😁)

Tall Jerk Bhd Neck, Snatch Grip

8 x 5

Kyykky 8x8x60%

Suorinjaloin maastaveto korokkeelta 3x8x60% (maastavedon maksimista)

Jalkojennostot maaten 4x20

D.

35/28 cal Row
400m Run
35/28 cal Bike

(Time cap: 6min.)

• Ohjeistus:
• "Go hard, or go Home"

3 rounds
10 thrusters 45kg/30kg
300m run
10 C2B

4x
4min ON/1min OFF

AMRAP of
15 Push Press 50/35kg
15 Pullups
15 KB Swings 24/16kg
15 Toes-to-bar

*countinue next set where you stopped