4 x 7 Front squats from the ground

3 RFQ:
20 Alt DB Marches 2x 25kg
20 Alt Renagade Rows (2x25kg
0:20 L-sit

3 Rounds For Time Of
21 Sumo Deadlift High Pulls 40/30kg
15 SHSPU
9m Handstand Walk

3 RFQ
10 DB lunge squat L 2x 25kg
10 DB lunge squat R 2x 25kg
10 DB Hang Clean & Jerk R 25kg
10 DB Hang Clean & Jerk L 25kg

• YGIG

YGIG - 800m tyre flip

Do 6 sets of 2 snatch pulls.

A.
90s. Shuttle run

2 rds:
9 Kang squat
5 Walk out + 1-3 Push ups
6+6 Bent over row

45s. Shuttle run

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Shoulder/Push press

Mobility...
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulders
- Front rack

B.
Max reps Strict HSPU
Rest 2min...
Max reps Strict HSPU

• Ohjeistus: Suorita yksi yhtenäinen sarja putkeen.
• huilaa 2min ja toista uudelleen.

C.
For Time:
21 Power Clean and Jerks (w/ db's)
100 DU's
21 Power Clean and jerk (w/ db's)
100 DU's

• On the Minute: 6 Squat w/ db's
• Start with a thrusters

(Time cap: 18min.)

• Ohjeistus:
• Suorita 6 kyykkyä joka alkava minuutti.
• Aloita kyykystä.
• Jatka rinnallevetoja ja tuplien toistoja aina siitä mihin jäit.

Muscle snatch 3x2
Power snatch 4x2
Squat snatch 5x1
Back squat 4x5

3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)

Rest 2 Minutes Between Sets

5 rounds starting every 5 minutes.

10 Single arm alternating Devils press
10 Single arm over head squat (R)
20 Single arm alternating Snatch
10 Single arm over head squat (L)
10 Burpees over something

DB @ 22.5/15kg