4 rounds:

20s Banded Pull Apart
10s rest

4 rounds :

20s hollow hold
10s rest
20s superman hold
10s rest

4 rounds :

20s wall sit
10s rest

1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Couch Stretch
1:00 Banded Pass Through
1:00 Laying Front rack Stretch
1:00 Frog

Skill: Snatch Practice

Wod: ‘BAUER’
For Time
2 minute Elbow Plank
13 Burpees
18 Russian Swings
31 Push-Ups
53 Goblet Squats
53 Burpees
31 Russian Swings
18 Push-Ups
13 Goblet Squats
2 minute Wall Sit
Tc: 20 mins
@24/16

Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.

4 sets of Hang Clean Pull
Set 1: 3 @90% 1RM Clean
Set 2: 3 @95%
Set 3: 2 @100%
Set 4: 2 @105%
- Hang position is above the knees.
- Work on full extension through the toes and shrug.
- Use straps if you have them.

3 min any erg machine
then 3 rounds of
5 bulgarian split squat e/s
7 ring row
5 scorpions e/s

---

Emom 40

1)12 BB hip thrust 80/65 kg
2) 5 bird dog row e/s
3) 10 DBL DB Z press
4) 12 GHD hip ext.
5) 10m slow sled push

---

RPE 6, JUST MOVE

EMOM 12
work for quality, 45s.
M1 HS walk attempts
M2 Paoli MU on a low bar
M3 rest

5RFT:

100m Double Db farmers Carry 22,5/15kg
20 GHD SU
10 DL 102,5/70 ( Teen 90/60kg )

( 10 - 15 )

2x 2+2 @helppo
2x 1+2 @lisää hieman (1-2kg)
2x 1-2 @lisää hieman (1-2kg)

2x3 @kevyt
2x3 @lisää hieman (1-2kg)

Rest day- what did you do?