Skill

Ring Muscle Ups

WOD

50 burpee ring muscle ups for time

(30min time cap)

Big Dawgs

50 burpee box jump into jumping muscle up

Pack Dawgs

5 rounds for time
10 burpees
10 box jumps
10 low ring transitions

Puppies

5 rounds for time
10 burpees
10 step ups
10 ring rows

For time:
30m Handstand walk

Scaled:
Accumulate 5min handstand hold against the wall

Teams of 3

3x10min (2min rest)

A) Row
B) SkiErg
C) Assault Bike

For time:
Accumulate
6000/4200kg Deadlift
4000/2800kg Bench press

You can choose your loading and you can change it as you wish along the way.

Three rounds for time:

• Run 1/2 mile
• 50 air squats

3 sets of:

Ring Rows x 12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 10 reps @ 2010
Rest 45 seconds

Merkkaa dumbbell shoulder pressit!!

For time:

20 Rounds of Run
100 m Dumbbell Overhead Walking Lunges ( sen verran kevyet että pysyy kädet suoriksi ojennettuina )

Partner WOD "I Go, You go"

35min AMRAP:

60 Air Squat, Partner in the Bottom of the Squat
30 HSPU, Partner in the top of HSPU
60 Air Squat
30 C2B, Partner Chin over Bar
60 Air Squat
30 TTB, Partner in L-Hang
60 Air Squat
30 Push-Up, Partner in the Bottom of push-up (chest 1cm off from floor)

STRENGTH

4 rounds, rest as needed between

1) 5 Behind the Neck Snatch Grip Press
2) 3 Weighted Pull-Up
3) 5-10 GHD Hip Extension, TEMPO 3013 (3sec down, straight up, 3 sec hold in the top position)

RPE 4

2 min ME AB cal
1 min rest
2 min ME DU
1 min rest
2 min ME row cal