For time:
40-30-20-10 Barbell curls
10-20-30-40 KB swings

A1: RDL 3x8
A2: SL toe raises 3x13
B: Front squat 1-1-1
C: Leg extensions 3x12

3 Round
A1 Shoulder press x 8 dumbbell/ kettlebell (varat 3/2/1)
A2 One hand ring row (varat 3/2/1)

For time:
- 20 Burpees

Then:
8 rounds of:
- 8 deadlifts
- Row, 250m

Then:
- 30 cleans

Rästi

Adductor Plank
4 x 20s each. Rest 30s.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

"For Time
50 Synch. OHS @40/30kg
400m Run
50 Synch. USA Swing @24/16kg
400 m Run
50 Synch. WB @9/6kg
400 m Run
50 Synch. Push Presses @40/30kg
400m Run

Every time you break the 50 reps, do 6 synch. Burpees
"

Warmup
500m run
10x crab walk
10x monster walk
10x side plank clam shell
10x hip bridge
10x external shoulder rotation 15# band
10x internal shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band

Speed and Quickness
3 rounds
-100x Single unders
-10x truck bed jumps
-10x Mt. Climbers
-10x underswitches
-2x10m Silverback Gorilla shuffles
-500m air bike sprint

Partner WOD
6 rounds for time
12 synchronized burpees
16 KB swings
49 wall balls
400m run

AMRAP 3min, rest 1:30 x 6

Set1
2 tyre flip
2 burpee tyre jump

Set2
100m run
3 log front squat
2 log thruster