Atarim

Strength

Ring dips 8x3x5RM
then

Technique

Hang power clean
then

Metcon

21*15*9*
HPC 60/40
*50 DU

 

Intermediate

Independent part

Front squat 5×3@110Clean
Class: 19:00
EMOM For 12 min
-even min 3 cleans 80/40 Clean
-odd min 3 strict/any HSPU

*Scailing no less than 50/35kg.
then

8 min AMRAP Ladder
3 Cleans 60/35
2 Alt. pistols
3 Cleans
4 Alt. pistols
3 Cleans
6 Alt. pistol
…

*Scaling Options:
Cleans not less than 50/25 kg
Supported pistols

 

Strength

Floor press
4×8
One arm shoulder press 4×10-12
Lateral flys 3×12-15
Triceps extensions

 

Dizingoff

WU

5 min DU AMRAP
then

Strength

8x3x5RM
ring dips
then

Metcon

Partner WOD

15 min AMRAP
P1-1k ROW
P2- AMRAP
10 Wallball
10m HS walk
10 russian pushups

Cashout:
accumulate 2min L-sit in groups of 3

Post your results to the Whiteboard.