Warm Up
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies

Workout
Run 1 mile

Rest 3 minutes

Fall in on a Sled Drag lane
Sled Drag 25 meters 45lbs x 5
Sled Drag 50 meters 90lbs x 4
Sled Drag 75 meters 90lbs x 3
Sled Drag 100 meters 90lbs x 2
Sled Drag 125 meters 90lbs x 1

EMOM 12
Even : 5 Front Squat 80/60kg (Floor)
Odd : 15/11 Cal Row.

For time:

• 30 strict muscle-ups

1A)BUTTERFLY PULL UPS 3x6/ BUTTERFLY KIPS 3x10
1B) BULGARIAN SINGLE LEG NEES TO CHEST JUMPS 3x (6+6)

Deadlift

2 x 4 x 75%
3 x 2 x 80%
2 x 1 x 85%

Metcon
2 sets
12-9-6 reps
OHS @42.5/30kg
Bar facing burpees
rest 1:1

Same thing than week ago but a bit different movements. Target time is sub 4 minutes and go fast for unbroken sets. But, on the OHS, remember to extend your hip, it easily dont happen so make sure to keep quality on it.

Accessory Work (repeat from last week)
Practise Handstand Walking for 10-15 minutes (make yourself little obstacles, practise u-turn, free hold or just walking straight)
Goal is to get a step closer to be able to walk or make more trust to your hs skills.

Cool down
2-3 min light cardio
1+1 min hip flexor strech per side
1+1 min forearms streching
1+1 min uppertrap strech with band (eturäkki venytykseen, kuminauha leuanveto tangon yli ja kallista vastapuolelle päätä)

Back Squat

4 x 3 x 60 - 70%. Fast Hip Extension!

Back Squat

3 x 3 x 80%

2-3 rounds:

8+8 single leg glute bridge
8+8 s.l romanian deadlift (kb/db)
10 snowangel

FInd push press 5 RM