Ring dip 4x8
Handstand hold practice

1.) 45s. Row/Bike - 1 Air squat + 2 Lunges
2.) 45s. Row/Bike - One leg V-sit ups
3.) 45s. Row/Bike - Burpees w/ Push up

• Mobility

• EMOM x6:
  1.) 3-Position Squat Clean
  2.) 1 Pausing Split Jerk + 1 Split jerk

For time:
40-30-20-10m Skillmill sledge push (10/9)
- 1:1 work:rest

21-15-9 for time:
- Thruster 43/31kg
- T2B

Row/Run/Bike/Ski

A.
Warm up:
5-10min. Easy pace
include 2-3x 20-40s. hard pace sprints.
+ stretch

B.
7x
2min. 110-120%/20min. Avg.
1min. 50-60% / Rest

Rest 5min...

3x20s. All out sprints / Rest 2:40s.

C.
Cool down:
5-10min.
+ stretch

1 Mile
50 Pullups
100 Pushups
150 Squats
1 Mile

For Time

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Metcon (time)

21-15-9 reps for time of:
Burpee squat jumps

V-ups

WARM-UP:
3 rounds
5 Inch worm
12 dead bug
10 burpees
5/5 squat hold rotation

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Peruskunto lenkki 45 min.

"Home Nate"

AMRAP 20

2 Strict Pull Ups
4 Strict HSPU
8 Backpack Swings

45s. Row / Squat + twist
45s. Row / Up&down dog
45s. Row / Reverse Lunge + stretch

2 rds:
6 Snatch grip deadlift
6 Muscle snatch
6 OHS
6 Burpees

Mobility...

Back squat:
8x ~40%
6x ~50%
4x ~60%
2x ~70%