WODs

For time & weight 15 squat cleans @ 40/27.5kg 12 kipping ring dips 12 squat cleans @ 50/35kg 12 kipping ring dips 9 squat cleans @ 60/40kg 12 kipping ring dips 9 squat cleans @ 70/47.5kg 12 kipping ring dips 3 squat cleans @ 80/52.5kg 12 kipping ring dips cut off 17min

Strength only Deadlift 5-5-5-5 @ 70% 1RM deadstop reps Bench press 8-8-8-8 @ 65%1RM Strict pull up 8-8-8-8 use bands or do a 3-5 negative as scaling.

EMOM15 for QUALITY 1th min = 4-7 handstand push ups 2nd min = 12-16 ring rows 3rd min = 12-15 double kettlebell swings 24/16kg

Amrap 13 15 toes to bar 13 box jumps 24/20inch 11 devil presses 15/10kg per hand

A = power Power clean find your 1RM B = conditioning 30 reps for time of: -Clean & Jerk 62.5/42.5kg cut off 5

Amrap 15 20 push ups 10 strict pull ups 50 double unders

EMOM12 odd: 18/13 kcal bike or 25/18 row even: 15thrusters 32.5/22.5kg

A = strength front squat 8-8-8-8-8 @ 62% 1RM ring dip 12-12-12-12-12 Add weight or elastic to be able to complete all 12 reps unbroken and have 2-3 in the tank B = conditioning Amrap 8 12 L-ups (small kip) 6 burpee pull ups

3 Rounds for time 10 squat snatches 45/30kg 15 kipping pull ups cut off 12

A Deadlift Build up to a daily max 92-95% 1RM Max 15min rest & transition time = 5 min B EMOM10 8 deadlift @ 50% of A 30-50 double unders