2 rounds for time
200 double unders
20 devil's presses 22,5/15kg

12 x 30s work / 30s rest
1. Row for calories
2. Jumping lunges

*Alternate between row and jumping lunges for
six sets each.

3×5@20% bs-%, rest 2-3min

BACK SQUAT + PLATE OH STATIC MARCH 60 seconds each sets

4×3@50-60-70-80%, rest 3-4min

5-10min skill practice (for quality):
RMU:
- low ring transitions
- ring support/bottom hold
- kipping with rings
- hips to rings
- assisted rmu

BMU:
- low bar transitions
- jump to hollow
- hip pop / hip to bar
- jumping bar muscle up
- banded / assisted bmu

EMOM 24:
1. 1 set of rmu/bmu drill OR strict pull ups @ challenging
2. 12/9cal erg
3. 10 hollow rock + 20s hollow hold
4. 1 set of rmu/bmu drill OR strict pull ups @ challenging
5. 12 box jump
6. 10 superman raise + 20s arch hold

Kyykky 3x3x80%

Maastaveto 3x5x60%

Sjmv 3x12x30-40%

Partner WOD “IGYG”

AMRAP 16’
20cal Ski
20 DB Snatch
20 Push-Up
20 Box over Jump

Target: move well

RX
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

INTERMEDIATE
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

BEGINNER
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees

Build 3 RM in :

6-5-3-3-3-3-3-3

Go every 3:00

Bench Press

6-5-4-3-4-5-6

Go every 2:30