EMOM - 45 seconds work 15 sec off
2 rounds

1: Plate jumps 25#
2: Box jumps w/ step down
3: Cossack squats
4: World greatest stretch

A,
Banded Back Squat 1 Rep (3.week of 3 week cycle)

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.

Strong bands.

B,
Olympic Squat 15 Reps

Use the heaviest weight you can for each set.
Rest as needed between sets.

Narrow stance as deep as possible; be sure to control the movement all the way up and down.

C,
Hip Extension 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
For time:
Row, 1000 m
75 Thrusters@34/25kg
Goal: Sub 10 min

E,
3 rounds for quality of:
Single Arm Waiters Walk, pick load, R 15m
5 ATYTs
Single Arm Waiters Walk, pick load, L 15m
5 Scap Rotations

Scap Rotations- forward and back

3 Kierrosta: (you go, i go)
20 Askelkyykky eteen vuorojaloin
16 Gorilla soutu vuorokäsin
8/8 Sivulankku kiertäen

4 x 8 V.2/120s (2-0-X-1)

• 2min.: Row/Run/Bike

• 60s. Spider lunge w/ twist

• 60s. Up/Down dog

• 60s. Scale w/ stretch

• 1min. Row/Bike/Run

• 2x
  6-8 Good morning
  6-8 Back squat
  6-8 Reverse lunge

• Mobility...

• Work on Back squat

1.) Muscle snatch + press Behind neck + kang squat +ohs 4×3+3+3+3
2.) Snatch high pull +snatch 5-6×2+1
3.) hang power clean @above knee 4-5×3
4.) Front squat 3,2,3,2,3 first rep paused
5.) Clean pull 4×2
6.) Bench press w/pause@chest 4×3

For time:

Cash in Run 1200m

Then 3 rnds

40 Wallball 20/14 p
10 Power Clean 60/42,5

Cash Out Run 800m

Bulgarin Squat

4 x ( 6 + 6 ) w/ DB`S

Tempo Front Squat, 5 sec Down

5 x 3, good form. then loads.

30 Lunge
20 GHDSU
1:00 Frog Pose
10 + 10 Lizard
20 Scorpion
10+10 Box Lowers
Row 4 min