RX
3 SETS
1-2 Ring Muscle-Ups
5-7 Deadlifts
:30 Double or Triple Under Practice

SCALED
3 SETS
3-5 Strict Pull-Ups with Partner Assistance
5-7 Deadlifts
:30 Single or Double Under Practice
Rest As Needed b/t Sets
Start Light-Moderate and build to workout weight.

4 sets of:
10 Barbell Front Rack Lunge Step, pick load
10 Strict T2B
- Rest 1-2min btw sets

18 Min Amrap
18 Alternating Kb Hang Clean + Jerks
18 Sit Ups (Scale Up To Toes To Bar)
18 Box Jumps
36 Double Unders Or Rope Jumps

Each 90 s, perform
Drop Snatch + Snatch Balance + Overhead Squat
Record max weight for drop snatch

21-18-15-12-9-6-3:
DB/KB squats
DB/KB-facing burpees
– Use two KB/DBs.

Scaled WOD
For time:
21-15-9-6-3:
goblet squat
burpees
– Use one KB/DB

Plate Turkish Get up 10-12 mins
Technique practice

Amrap5
100m run
5 box jumps (ojennus boksin päällä)
10 douple unders
5 t2b

Rest 2 min

Amrap5
100m run
5 burpee box jump overs
10 Douple unders
5 Push ups

AMRAP 12:
40 power cleans 35/50
30 bar over burpees / partner at plank hold
20 power cleans 40/60
30 partner medball sit-ups (one ball two athletes)
10 power cleans 45/70
30 synchro v-ups
AMRAP power cleans 50/75
(scale weights as needed!)

Rest 5 minutes

AMRAP 12:
30/36 cal row
40 DB snatches
30 partner wall balls (one ball two athletes)

On the minutes for 8min
Find 1RM weighted pull-up
or
1 slow strict pull-up / 1 negative pull-up

Power Clean & Push Jerk: 4X5 – work to a 5RM,