Ring Dips

3*5-15
90sec rest b.s.

Tabata:

Ring Dip top hold
Bar tuck hold

Strict Chin ups:

3*5-15
90sec rest b.s.

Tabata:

Chin over Bar hold
Hollow body hold

Band pull aparts:

3*20

Back Squat

Work up to a heavy set of 5 Back Squats.
- 5-7 sets (1RIR) -

WOD

For time:
30-20-10 KB-Snatch (24/16kg)
- 30 walking lunges after each set -
( 8min cap )

Accessories

3 sets of:
15 KB-rom DL (single KB)
20 band pull aparts

Find max:

- 3 High Hang Power Snatches

then

- 2 Hang Power Snatches

then

- 1 Low Hang Power Snatch

(TC: 20 Min)

EMOM 5:

- 2 KB FR Front Squats (5551)

WOD: In Teams of 3:

7min Amrap:
ME SkiErg
100m MB run
Rest
-1min rest-
7min Amrap:
ME BikeErg
10 BJO
Rest
-1min rest-
7min Amrap:
ME Row
40 DU´s
Rest
-1min rest-
7min Amrap:
ME Air Bike
50m Sled Push
Rest
-1min rest-

Passive Partner Lower Body

-