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

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