3rfq

12 romanian deadlift 60kg
0:45 hollow hold
0:45 side to side leg lifts

Front Squat - 5-1-10-1-15-1
Went 225-275-205-285-185-315 (fail)

Metcon:
5 Rounds:
5 Overhead Squats (135#)
10 Toe 2 Bar
15 Bar Facing Burpees
20 Double Unders

Find your 3 RM front squat of the day

After that, do

3 x 7 reps with 60 % of your 3 RM

Practise bridge holds

EMOM24

• 5 Strict TTB
• 6 Jefferson curl
• 30s ring support front hold
• 45s pistols
• 8 rope pull-ups
• 10 hollow to arch roll

Valitse omista heikkouksista yksi ja työstä sitä 15 min.

Every 2 min for 10 min
3 split jerks from blocks

For time:
30 Calorie Assault Bike
30 Deadlifts (225/155 lbs)
30 Burpee Box Jump Overs (24″/20″) – Lateral is fine on these

1. 21.15 Thrusters (30kg) Pull up

Strict pull-ups 7x3, rest 2 min. Between sets