Core
50-40-30-20-10
Russian Swing
Sit-Up

Wod
Amrap 20’
2-4-6-8…
Deadlift
SDHP
Goblet Squat
Russian Swing
Am Swing

1000m Row
Then 3 rounds
20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

10 Rounds every 4min:
20/15cal Row
10-15 Burpees
10 Alt. DB Snatches 22,5/15kg

Practice HS skill for 10-20min

1000m Row

Then 3 rounds
20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

3 RFT

2000/1750m Bike
8 Deadlift 120/80kg
12 Double KB Front Squat 2 x 24 / 2 x 16kg

Rest 1:00 btw rounds.

Deadlift

3 x 2 x 80%
4 x 1 x 90%

Back Squat

5 x 3, 2 Sec pause on bottom. Form & Quality first.

14 min

15 KB Swing
10 Air Squat
15 Banded Good Morning
7 Gobblet Squat
:30 Hang On pull up Bar
300/250m Row

3x3 Clean pull

Aabbss 🤢