Strength Ring Dip 5 x 5-10 Kipping Ring Dips Rest 90 secs between attempts * WOD For Time (16 min cap) 4 Rounds 12 HSPU 2 Rope Climbs 8 HSPU 500m Row * PEAK Conditioning 3 Rounds: 10 Power Snatch 60/40kg 20/12 Calories on Bike 30 Wallballs 20/14lbs
OLympic Lifting Snatch 10×2 @75% of 1RM 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30 *Not touch and go * WOD For Time (9 min cap) 42-30-18 Wall Balls 20/14lbs 21-15-9 T2B * PEAK Strict Press 4×10@70% Inbetween complete: Farmer’s Carry 4×50′ As heavy as possible
Strength Ring Dip 7×7 Strict Ring Dips Rest 90 seconds between attempts * WOD 18 Min AMRAP 400m Run 10 Box Jumps 24/20′ 20 KB Snatch 24/16kg * PEAK Back Squat Find 5 REP Max Back Squat