Build to a Heavy Single

Then...

1 Set of Max Reps @ 80% OTD

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
20s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
2 Minute Pigeon Pose on Box ( each )

5 GM
5 BS
5 Elbows Rotation
5 Press
5 DL
5 FS

Then...

30 Double DB plan rows
30 Single Leg Glute Bridges

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
30s Side Plank ( each ) + 15s Push Ups + 15s Mountain Climbers
2 Min Banded Triceps Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

Then...

1:00 Max Shoulder Press
1:00 GHD Extension / Superman hold

4 Rounds for reps

Row 400m
Max Reps Push Ups ( Unbroken )

Tempauspäivä

AMRAP 14, With Partner

12/10 Cal Bike Erg
5 Deadlift @70% OTD
6 Bar Over Burpees

YGIG

Deadlift

1 x 5 x 75%
1 x 3 x 85%
4 x 1 x 90 - 105%

Send Off 3:00

EMOM’30
5 deadlift ~50%
10 wall ball 9/6kg
7 pull up