• 2min.: Row/Bike/Run

• 1 rnd:
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ strerch

• 1min.: Row/Bike/Run

• 2 rds: w/ db's
  6-8 Deadlift
  6-8 Hang clean + Press
  6-8 Front squat

• Mobility...

• Work on: Back squat

Push press 1x5, 2x3, 2x2, 1rm

5 rounds
Amrap 4
20 pull up
30 cal bike erg
Max shuttle run 8m

3,6 km with Mike and the dogs
Completed the run with
30 kb one arm press up (12 kg)
60 weighted sit ups (5 kg)
60 push ups

Otm 10

9,7 km with Mike and Kelly :)

5 round
Amrap 3
12 single dumbell box step up 24kg
8 burpees box jump over 60cm
Max calorie bike erg

• 25 Min E5MOM (ogni 5 minuti X 5 volte) :
Row 250/200 m sprint
Two-Arm KB Russian Swing (32/24Kg) 15 reps
C2B Pull Ups 15 reps
Row 250/200 m sprint

3 Goodmornings on the minute for 9 minutes at 50% of your 1RM

3 minutes rest followed by:

5 minute AMRAP

5 Squat Clean & Jerk 135/95

10 Burpees

5 minute rest followed by:

5 minute AMRAP

10 Deadlift 135/95

10 Double Unders

I did 3rounds and 2 reps of the first part then 7 rounds and 8 reps of the second part. I also did 95lb of the good mornings.

Max 1rm komplexista (tng)
1 clean
1 front squat
1 clean