Fitness
A1. Back Squats – 4 x 6
A2. Pull-overs – 1 x 20
B. AFAP
15 – 12 – 9
Swings
Push-ups
2 Min Rest
-Repeat for a total of 3 cycles
Performance
A1. Back Squats – 4 x 5
A2. Pull-overs – 1 x 20
B. AFAP
100 x Double-under buy in
21 – 15 – 9
Swings @ 1.5 pood/1 pood
Push-ups/dips
3 Min Rest
15 – 12 – 9
Swings
Push-ups/dips
2 Min Rest
12 – 9 – 6
Swings
Push-ups/dips
100 x Double-under buy out
Sport
A1. Back Squats – 5 x 3
A2. Strict Chin-ups – 5 x 8-10 or Muscle-ups – 5 x 3
B. AFAP
100 x Double-under buy in
21 – 15 – 9
American Swings @ 2 pood /1.5 pood
Ring-dips
3 Min Rest
15 – 12 – 9
American Swings
Ring-dips
12 – 9 – 6
American Swings
Ring-dips
100 x Double-under buy out
Optional Accessory
Skill
EMOM – 20 Mins
Even Min – 10 x T2B
Odd Min – 2 x Rope Climbs
-Post results under comments