First 3000 m row

Then

5 rounds:

10 T2B
10 Burpee

Back squat 5x4 @77,5% amrap sista setet

Power clean
8-6-4-2-4-6-8

Front squat 2 RM

A,
Back Squat 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
If you feel good ,feel free to go for a PR!
Otherwise RPE 8/10

B,
Split Stance Dumbbell Deadlift 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x10 L/10 R

C,
5 rounds for time of:
3 Back Squats@142/102kg
6 Ring Muscle-ups

Goal: sub 12 mins

D,
For time:
Sled Drag, pick load, 400 m
Reverse Sled Drag, pick load, 200 m
Extended Arm Sled Drag, pick load, 100 m

Weight on the sled should be a moderate weight allowing for a steady march for all drag variations, adjust weight as needed for each.

4 rounds

6+6 static lunges
12 Hip thrust
12-20 jumping lunges
40 m squat walk side ways (with rubber band)

For time: “Frianebeth”
21 Thrusters
21 Pullups
15 Squat cleans
15 Ring dips
9 Deadlifts
9 HSPU

RUN easy pace 45min

A) NOTES
- Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
- Metcon: The Renegade Rows and Wall Walks will blast your shoulders, try to shake them out and recover as much as possible during the run.
- Equipment: Medium & light weight, medium band.

B) WARMUP
AMRAP 6:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Scorpions total

C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
4 x 12-15 3s up 3s down. Rest 60s.
C2) BAND SUPINATED FRONT RAISE
4 x 12-15 each. Rest 60s.
C3) HAMMER CURL W. ISO HOLD
4 x 8-12 each. Rest 60s.

D) 4 ROUNDS FOR TIME
10 Renegade Rows each
5 Wall Walks
200 Meter Run
Rest 60s.
– Goal: Sustainable pace. Breathing in and out through the nose if possible.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DIAMOND PUSH-UP
4 x 8-10 3s up 3s down. Rest 60s.
C2) INCHWORM TO HOLLOW HOLD
4 x 3 reps with :10 hold each. Rest 60s.
C3) TABLE ROW
4 x 8-12. Rest 60s.

D) 4 ROUNDS FOR QUALITY
10/side Salsa Plank
5 Wall Walks
200 Meter Run / 1:00 Jump Jacks
Rest 60s.
– Goal: Sustainable pace. Breathing in and out through the nose if possible.

E) WORLD'S GREATEST STRETCH
As above