A: Back squat 3x7, sista setet amrap
B: Clean pull 5x2
C: Strict pull ups 3set

A,
3 rounds for time of:
10 Power Cleans@84/55kg
20 GHD Sit-ups

Goal: Sub 8 min

B,
4 rounds for quality of:
Sled Drag, pick load, 30m
Double Kettlebell Front Rack Carry, pick load, 30m
10 Ring Glute Walk Outs

Sled Drag- heavy
Double Kettlebell Front Rack Carry- moderate to heavy

Thrusters 3-3-3-3-3

Etsi päivän hevi 6 x4 ja sitten pudota 3 sarjaa 80-90% siitä

Every 90sec for 15min(10 sets for quality)
Snatch complex
1 halting snatch DL
1 snatch pull
1 snatch
+
2 rounds:
3min amrap
Tire flips
2min rest
3min amrap
D-ball carry 8m
5 Burpees
2min rest

3 rounds, 6-10 reps:
dip
pullup

3 rounds, 6-10 reps:
shoulder press
bicep curl
ring row

For time:

30-20-10
toes to bar
ski

Banded Pushdowns: 4 x 25. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds
10/8 cal bike or row
10 walking lunges
10 passthroughs

Back rack reverse lunges
E2MOM x 5
10 reps @ 45% 1RM backsquat

5k row progression
Score: avg split time