Front Squat

1-10-1-20-1-30(185,135,225,135,275,115-28 reps)

Show Stopper-ish
5 Front Squats (155#)
15 Toes to Bar
15 Bar Facing Burpees
20 Double Unders

Shut it down after 4 rounds, time was somewhere around 16:50

20min active recovery

EMOM 10 min, alt

10 Trap bar deadlift
10 Dragon flags on bench

Clean high pull

Power clean 2-2-2-2-1

Row 6k

A: clapping push ups 8x3
B: Cgbp 7rm +2x7@90%
C1: Hspu 2x5 @50A1
C2: DB rows 2x8-12/vardera arm
C3: V-ups 2x8-15
D: ockulsions böj @35% 30-20-20-20, 30-45sek vila mellan set, ha kvar band under vilan
E: ockulsions biceps @35% 25-15-15-15 30-45sek vila mellan set, ha kvar band under vilan

20:00 minutes AMRAP
-7 burpees
-16 pullups
-34 situps
-77 lunges
-400m run

I completed 2 full rounds plus burpees, pullups, situps on the 3rd round.

Hand was still really torn up from Thursday. It'll take a couple days before full functionality will return.

1. EMOM row 30s on:off for 10min
2. 3 sets 10 x GHD
3. AMRAP 10 min A. Farmer walk KB 2x24kg 300m B. Remainder time KB DL ->101 x

Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings