Amrap25
50 doubleunders
Then
3 rounds
10 alt. SA DB hang powercleans (22,5/15)
5 burpee broadjumps (1/2/3 floor mats)
15-20 min work on
1. 6-8 false grip ring rows
2. 4-6 false grip transtions on low rings
3. 15-20s falsegrip hang on high rings
4. 3-4 falsegrip pullups (partner support if needed)
5. 1-2 strict ring muscleup (partner supported if needed)
After each set do 6-8 pike leg lift overs
AMRAP8
4 Vups 6 tuckups 8s hollow hold (Unbroken)
4 diamond pushups (+ 2 reps each round)
(scale to elevated or knee pushups with very narrow grip)
Every 2 min for 12 min (6 sets)
3 x 1 PC + 1 Pushjerk (reset on floor)
Build up with good form or work on technique!
For time (TC 6 min)
30-20-10
alt. Box stepups (22,5/15)(24"/20")
Pushups