5*5m HW (Partner support allowed)
Scaling option:5*10 Handstand hold with Hand-release (alternating with Wall support)
3*30 Ring rows (minimum. 2 Different positions)
3* ME Dumbell Pushups plus knee elavations
Finisher:
100DUs
50m Bear Crawl
15min EMOM
1. 30sec. ME strict pull ups
2. 30sec. ME push ups
3. rest
12min AMRAP of:
6 KB-DL (2x24/16kg)
6 KB-Cleans
6 KB-Front squats
6 KB-STOH
Find a heavy set of 2 slowpull squatcleans + 1 jerk
From rack do 8-6-4-2 heavy pushpress
Do 8-6-4-2 heavy cleanpulls
2k Row (together)
3 rounds (each)
Bike 5/4-10/8-15/12cal
2k Row (together)
*In Teams of 2 / As YGIG
Mobility