A. For time in teams of 2

100 partner Wall Balls
10 Burpees over partner in plank
80 T2B (split)
10 Burpees over partner in plank
60 Double KB Snatches (2x24/16 kg)
10 Burpees over partner in plank
40 KB Front Squats
10 Burpees over partner in plank
20 m HS Walk/ 8 Wall Walks
10 Burpees over partner in plank

A. SKILL

Practice RMU for 12-15 Min

- top / bottom holds
- low Ring Transitions
- High Rings Swings with momentum
- high Ring assisted transition
- accumulate Quality Reps

B. Wod

In teams of 2 as YGIG
Amrap10

10 Toes to Rings
8 Hand Release Pushups (Front Touch to Cone)
6 Boxjumps (24/20")

A. Back Squat

4 sets of:
5-8 Back Squats

B. Metcon

20min AMRAP of:
12cal Row
then 2 rounds of:
8 Push ups
8 Ring Rows
8 Dual DB-Hang Snatches
rest 30sec. after the 2 rounds

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

Work at RPE 8-9 for all sets
2'' def.

B1. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

@RPE 8-9 for all sets - controlled eccentric + 1s pause in bottom position

B2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

@RPE 8-9 for all sets / Reps are per side

C. Accessories

3 sets of:
10-20 DB Triceps Extentions
10-20 Barbell Biceps Curls