6 kertaa Front squat, 80% FS max:

2 - 2 - 2 - 2 - 2 - 2

Lepää 1-2 min.

1A) tempaus polvelta 3x5
1B) tempaus lantiolta 3x5
1C) alle meno 3x5
2) Tempaus riipusta 3x60%, 3x70%, 2x80%, 1x90%
3) Allemeno 4x2x75%
4) tempaus mave 3x2x130% tempaus max
5A) OHS 4x2x75%,
5B) Selän ojennus lisäpainolla 3x10 + 20s pito

5 RFT
15 burpees
200m run
2:00 rest between rounds

For time:

• Row 50 calories
• 50 handstand push-ups
• 50 L pull-ups
• 95-lb. sumo deadlift high pulls, 50 reps
• 50 inverted burpees
• 50 toes-to-bars
• Row 50 calories

3 x GHD

5 sets RMU

repetions 70% mac unbroken sets.

Rest 2-3 min. btw sets.

RMU, technique

EMOM 10

1 minute : 8 Support Swing
2 minute : 5 Dip Swing, Cycling

• 1min.: Row/Bike/Run

• 1 rnd:
  4+4 Spider lunge w/ twist
  4+4 Up&down dog
  4+4 Side squat

• 1min.: Row/Bike/Run

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

• 1min.: Row/Bike/Run

• Mobility...

Banded Pull-throughs: 4 x 20-30. Rest 30s
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 round for time:

10 db snatch 25/15kg
10 box jump over