5 round
Amrap 4
40 shuttle run (8m)
30 cal bike erg
Max effort burpees

WOD
21-15-9
hollow rock
push up
air squat

Alternate between
1) front squat 50-60% of 1rm x5
2) back squat with same weight x10

• 2 rds:
  1min. Row/Bike
  10 Air squat
  5 Inch Worm

• 2 rds:
  30s. Row/Bike
  8 Deadlift
  8 Front squat
  8 Push press

• Mobility...

• 3x 3-position power clean

• 3x 3-position squat clean

• 3x 3 Split jerk

• 3x complex (Add weights)

A: 8min emom
1-3 3x supine ball throw @5kg
4-8 3x clapping push ups
B: Bench press 8x5, Amrap sista setet
C1: Lat pull downs 3x10
C2: WP shoulder raises 3x15

Power clean 4x5 reps

3 kierrosta for quality

3 negatiivista rengasdippiä
10 goblet squat
20 vapaavalintaista suoraa vatsaa
20 vapaavalintaista vinoa vatsaa

For time:
1-2-3-4-5-6-7-8-9-10 reps of
Front squats
Deadlifts (same weight)

Flexibility:
- hold bottom of a squat for 5 min
- 5 wallsquats with 6” from wall

Row:
- 20 min for 4100 meters (2:27.3)

Technic:
- hang power clean (4x8 reps, 15kg)

Bench press 6-6-6-6 reps, then max reps @ 95%