12 mins AMRAP:
5 Burpee Pull-up
10 STO 40 Kg
20 DU

Ring Skills (MU progressions, Front lever progressions,Skin the cat )

quality WOD
air squat 15
Ring push ups 15
Pull ups 15
run 1 round on your toes
3 rounds
Nice n easy – no time limit

Every Minute, On the Minute, for 6 minutes:
6/5/4 Pull-ups
3 Lateral burpees over bar
3 Clean and Jerk (60/42,5kg)

EMOM, 6 minutes:
6/5/4 Chin Over Vertical Plane Pull-ups
3 Lateral burpees over bar
2 Clean and Jerk (75/52,5kg)

EMOM, 6 minutes:
6/5/4 Chest to bar Pull-ups
3 Lateral burpees over bar
1 Clean and Jerk (90/62,5kg)

AMRAP 2 minutes: Clean and Jerk with 90/62,5kg.

You have to complete the prescribed work within each minute in order to move on.

(Score is total reps completed within time limits)

(Only individual men do 6 pull-ups.
Women and masters men do 5 pull-ups.
Masters women do 4 pull-ups.
Masters men use: 50, 65 and 80kg.
Masters women use 35, 45 and 55kg)

You are only allowed to use one barbell but You ARE Allowed to use an assistant to help with changing the weights between each 6 minute segment.

5 pistooli kyykkyä
10 T2B
15 punnerrus
20 abmat
20 min AMRAP

4 Rounds 45 seconds work / 15 seconds rest each: Dragon Flag, Farmer Carry, Ring Push-ups.

Record comments and other thoughts.

WOD
Complete in as few rounds as possible. Continue through sequence until 100x Back squats completed.
1 min. ME Back Squat (BW)
10x Pull ups
10x Push ups

EAZY WOD
scale 1/2 bodyweight on squat
use rubber band on pull ups

4 rounds for time:
5 x Power cleans (75% 1RM)
80m Farmers walk, KB (32/24kg)
5 x Rope climbs

5 thrusters 42,5kg/35kg
10m hanstand walk
10 thrusters 42,5kg/35kg
15m handstand walk
15 thrusters 42,5kg/35kg
20m handstand walk

Snatch 70% x1 x5 (one rep on the minute, for five minutes)
75% x1 x5,
80% x1 x5,
then add +5% for every rep, until failure.