3 kierrosta, kevyt paino ja nauti poltosta

10 vipunosto sivulle
10 vipunosto etukumarassa

Floor press 4x4 AHAP

-rest 90-120 seconds

Mobility WOD (60min)

For time ( TC-10 min)
30-20-10
Power clean

20-15-10
Push jerk

L1: 50/35 kg
L2: 60/42.5kg

For Quality;
4 Rounds
10 strict pull ups
20 push ups
30 bicep Curls
20 weighted sit ups (22.5kg/15kg dB) on the chest

Warm up
3 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
:15 ring dip hold / lower your rings if need to
:30 squat hold
:15 HS hold
:30 hanging

10 partner GHR
10/10 side bends
15 hollow rocks

Upper body push & Pull
3 rds
Strict pull-up 4-8 reps
rest 60 sec
Strict press 5 reps V2
rest 60 sec

L2: weighted pull-up 5 reps

AMRAP for quality

Just do at your own pace

500 m row / 500 m ski / 700 m assaultbike / 700 m wattbike
15 wallball (20/14 lbs)
30 abmatsitups
15 box over steps (60/50 cm)
30 superman rocks
15 burpees progressing
30 KB swing (24/16 kg)

Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
- Goal - exceed last weeks top weight if you're feeling good.