For time:
50 Wall ball shots
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups

Front squat 1RM

Shoulder and hips mobility using the rubber band.
Elbows mobility 'massaging' the triceps on the olympic bar.

Front squat 4x8 reps
Focus on having a good 'front rack' in both directions, down and up!

500m row
3x
4 rope pull ups
10 ab mat sit ups
10s. dead hang
7 bulgarian split squat e/s

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Every 1 min for 10 mins do:
1 Legless Rope Climb
-- Rest 2 mins --
Every 1 min for 10 mins do:
2 Rope Climbs

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scale to using legs

bike sprints

10x 20 cal bike erg rest 90s. b/w efforts
- all out effort every time

🪩✨️🎉🪩✨️🎉🪩

For 20 minutes

Run 1 mile

In the remaining time, complete as many rounds as possible of

• 7 strict toes-to-bars
• 14 handstand shoulder taps

AMRAP 9

10 Push Ups
20 Sit Ups
30 Air Squats

A: 8min emom: 3x banded squat jump
B: Bench press 10x5, sista setet Amrap
C: 5x 2x snatch DL + 1x snatch pull
D: Front squat 3x5
E: Incline lat pull downs 3set
F: sled sprint 6x2x10m