warm up
Rope Climb
rolling abs (add extra weight / practice straight feet)
1 hand PushUps progression

skills
Etu-ja takavaaka renkailla
/ Front & rear lever on rings

strength
HSPU negative (dumbbells)
5 x ME

Extra Weight PULL UPS
5x 40%
5x 50%
3x 60%
3x 65%
3x 75%
3+x 85%

Benchmark WOD
Elizabeth
Squat Clean (M60kg/W40kg)
Ring Dips
21-15-9 reps
3 rounds for time

Eazy WOD
Scale Clean weight
rubber band dips
21-15-9
3 rounds for time