3 Rounds For Quality:
1:00 Run
10 GHD Back Ext.
10 Banded GM
10 Barbell Front Squats

• 45s. Row/Bike - Spider lunge + down dog
• 45s. Row/Bike - Walk out + Push up
• 45s. Row/ Bike - Ring row

• 45s. Row/Bike - Active shoulders (Handstand)

• Mobility...

• 2 rds:
  1min.: Row/Bike/Run
  10 Plate squat
  10 GTOH w/ plate

• 2 rds:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Shoulder press

• 2x3: Tall clean

• 2x3 Tall jerk

• Mobility...

40-60min kävely ulkona.

Mobility

4 Rounds For Time:
15 Dual DB Push Press 20/15kg
30 DU
7 Devils Presses 20/15kg
30 DU
2 Rope Climbs 4m
- Rest 1:30 btw rounds

Normal warm up
Then 3 rounds
10 passthroughs
5 burpees
5 DB press

WOD with a partner
Buy in
2000m row or 4500m bike

Then....
100 devils press 50/35
*EMOM each partner does 5 single arm OH walking lunges at the same time

40:00 time cap

2-3 Rounds:
10 Lying snow angel
5 Caterpillar
15/15m One arm KB OH walk (bottom up)
10/10 One arm Z-press with DB/KB
6 Ring row with chin up grip (2s hold)

4 Sets Of Front Squat
Set 1: 3 @70%
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 3 @75%
Rest 2min btw sets