Hip + spine mobility

3rnds for quality
8/8 hip CARs
5/5 frog pos. foot raises
8/8 dead bug

5 rnds:
5/5 windshield vipers (hanging or lying on back)
8/8 KB teapot
10 superman (slow&controlled)

For time:

20 deadlifts 80/60 kg
20 cal assaultbike
18 deadlifts 80/60 kg
18 boxjumps
16 deadlifts 80/60 kg
16 cal assaultbike
14 deadlifts 80/60 kg
14 boxjumps
12 deadlifts 80/60 kg
12 cal assaultbike
10 deadlifts 80/60 kg
10 boxjumps
8 deadlifts 80/60kg
8 cal assaultbike
6 deadlifts 80/60kg
6 boxjumps
4 deadlifts 80/60 kg
4 cal assaultbike
2 deadlifts 80/60kg
2 boxjumps

X2GT

Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of

10 min AMRAP:
• 1 Wall Walk
• 2 Thrusters 115/75#
• 3 Toes-to-bar
• 4 Hang Power Clean 115/75#
• 5 Burpee Pull-ups
Goal: 6 rounds.

For time

• 15 GHD back extensions
• 25 AbMat sit-ups
• 50 double-unders

For time

• 20 lateral burpees over the dumbbell
• 20 alternating dumbbell hang clean-to-overheads
• 200-meter row

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Ring muscle-ups

AMRAP 2

if you cannot yet do ring muscle-ups, but are close, you can make some attempts today in the 2-minute window OR simply take note that this is something you’ll need to work on.

Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Jerk
In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Jerk. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Push Press.

Bench press 10x1 maksimi