12min practice ICE Cream makers and Skin the Cat
Then
3 rounds:
3-6 Strict Ring Pull ups + ME TTR
6min Amrap:
1-2-3-4-… Ring Dips
20 DU`s
15 Bent over flys
8 One Arm KB Strict Press (Bottom of KB points up/ R and L Arm)
With a running clock:
@ 0:00
8min AMRAP of:
3 DL (100/70kg)
3 HSPU
6
6
9
9
....
@ 12:00
21-15-12-9 of:
Thrusters (42,5/30kg)
T2B
(8min cap)
Practice single leg jump to single leg catch
4 sets of each (rest 90s between sets)
1. 3 fs + 1 jerk
2. 2 + 1
3. 1 + 1
3x10 jerk dip squats at last weight (go heavier if form is good)
In Teams of 2:
4 rounds:
Within 5min do:
Partner 1:
55-65/45-55cal Air Bike
Partner 2:
1150-1300/1000-1200m row
Then
1min:
Partner 2:
ME Air Bike
Partner 1:
ME row
2min rest b.r.
Wrist/shoulder/arms