Back squat:
10 rep every 2 min x5

Thumbs Up Shoulder Fly: 3 x 8-12. Rest 60s
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

There is no description for this WOD as it is stat.

Amrap 7min
1 ball over shoulder and 1 ball over burpee
2 + 2
3+ 3 etc
Rx 40kg ball

For time

• 25/20/15/10/5 Burpees
• 1/2/3/4/5 D-Ball over Shoulder 60kg

3:00 easy pace bike or row

Then if doing bench press do:
2 rounds
10 seated DB press
10 passthroughs

If doing backsquats do:
2 rounds
8 air squats with 3 second pause in bottom
10 passthroughs

Then warm up movement (bench press or backsquat until you reach your workout weight)

12 rounds of:

1 min row
30 s rest

Bike erg 50 cal
Row 50 cal
Ski 50 cal
For time

A: back squat 8x5 amrap rpe 7 sista setet
B: E2M for 10min: Amrap strict Hspu
C1: Leg extensions 2set
C2: Banded triceps extensions 2set

EMOM x6:
1.) Row/Bike
2.) Kb swing
3.) Qoblet squat

EMOM x4:
1.) 6 Ring row + 6 Push up
2.) Hollow rocks

• Work on: DU's / Sandback / MU