5 rounds for time:
400/320m row
8 sandbag clean 150/100lb
22m handstand walk

Active Recovery is important to allowing your neuro-muscular system to recover from strenuous work while remaining active and moving.

Workout: A) Swim 500 meters or 25 minutes, whichever comes first, easy pace, no extreme elevated heart rate. B) Stretch with bands and foam rollers for 10-20 minutes

Alternate workouts: 25 min bike or job at easy pace followed by 10-20 minutes of bands and foam roller mobility work

Alternate workouts: Perform yoga for 40-60 minutes

Log your choice or workout and results in comments. Note how well you perform or struggle to track your progress in that area.

DEATH BY T.C 20'
EVERY 2'
6 WALLBALLS
6 DEADLIFT 90/65 - 70/45

Front squat

3x 10

With partner

8min max cal row
2min rest
8min max cal bike
2min rest
1km run

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

4X3 Snatch pull for mobility and technique.
3X10 Lu raises
3X10 Push up
2X40 sec back extension hold

Power Snatch + Hang Squat
Snatch + OHS.

Try to do this “no feet” which
means you can´t spread/move
your feet on the ground during
the lifts.

E90-120sec x5-7
RPE 3 to 3+, go by feel. Light
and snappy.

STRENGTH
Overhead Squat, 7-5-3-1-3-5-7

Target: increase and decrease loading set by set.

1) C2 Ski, cal
2) DL*10
3) C2 Bike, cal
4) Push jerk *10