3-4 Rounds For Quality:
10 Barbell Bent Over Rows
6/6 Dual KB Split Squat (both feet plate elevated)
15-20 Back Ext. (GHD)
- Athlete choice on load

In Teams Of 3
30min AMRAP:
Max Meters SkiErg
1:00 Moderate
1:00 Fast

Flow: Athlete A does 1:00 moderate, then B does 1:00 mod and then C. Then A begins 1:00 fast, followed by B and C. This continues until 30min is up (10 rounds each, 5 mod and 5 fast).

• 1min.: Row/Bike/Run

• 1 rnd:
  6 Spider lunge w/ twist
  6 Up/down dog
  6 Scale w/ stretch

• 45s. Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 Press
  6 OHS

• 30s. Row/Bike/Run

W/ barbell:
* 2x 3 Snatch drops
* 2x 3-position snatch
* 2x Snatch complex

• Mobility...

Normal warm up
Then
10 good mornings
10 single leg Romanian DL with a KB
(10 per leg)

Deadlifts
E2MOM x 5
10@ 50%
8@ 60%
6@ 70%
4@ 80%
2@ 85%

Over head squat heavy 2rep of today
+
For time:
10-1
TTB
Front squat 60/40kg

• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Down dog + Spider lunge
• 45s. Row/Bike - Ring row

• 45s. Row/Bike - Walk out + Push up

• Mobility...

• 2 rds:
  4-6 One hand Devils press
  4-6 OH Reverse lunge
  20s. Kipping swing

• Work on: Pull up/C2B

5 Rnds

8 Weighted Dip
5-8 Weighted Pull Ups
10 Strict TTB

Rest as needed btw movement

8 sets for consistency:
25/20 cal row or ski
2 rounds of “Cindy”

WOD
20 C&J 125/85
60 jumping lunges
15 C&J
45 jumping lunges
10 C&J
30 jumping lunges

12:00 time cap

Warm up
10/8 cal bike or row
Duck Walk length of gym
20 air squats
Duck walk length of gym
10/8 cal bike or row

Backsquat
Every 2:30 x 4
8 reps @ 70% 1RM

Bulgarian split squats
10 reps per leg (unweighted) x 3
1:00 rest between sets