For time!
Warm up
2 rounds, 10 reps of:
air squat
push – ups
jump squat
back extension
8′ emom @50%
odd: 8 press behind the neck narrow grip
even: 30” up and down
ring dips technique
WOD
for time
5 back squat @60 kg M / @40 kg F
30 burpees over the bar
5 back squat @60 kg M / @40 kg F
30 v – ups
5 back squat @60 kg M / @40 kg F
30 kettlebell swing @24 kg M / @16 kg F
5 back squat @60 kg M / @40 kg F
30 ring dips
5 back squat @60 kg M / @40 kg F
$Cash out$
good morning 4 x 10
