Strength: Deadlift 8x1@95%

Wod: for time
Buy in:400m run
50 DUs
40 wall ball@9/6
30 DUs
20 wall ball@9/6
10 DUs
Buy out:400m run

Strength: build upto 95% of your 1rm then perform 8 singles , no TNG reps.

Wod: this is a sprint Wod , aim to move fast and limit rest periods, for RXd athletes aim to go unbroken on wall ball or max 2 sets.

500 cal row/bike

For quality:

EMOMx24
1st strict ring pull ups max
2nd ring dips max
3rd 30 sec side plank (both sides)
4th rest

Etukyykky 1RM

Työntö 1RM

Pukeilta/telineistä

• 3-3-3 of:
Weighted Strict C2B Chin Ups 70% 5RM

Hip & lower back mobility
EMOM 12
a) 6-10 strict pull ups
b) 5+5 seated DB press
c) 8-12 ghd back extension
d) OHS hold bottom position w wooden stick

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

• 3-3-3 of:
BB Back Squats 80% 5RM