For time
4 rounds of:
- 25 wall ball shot 10'/9' @ 20/14 kg
- 20 deadlift @ 70/47.5kg

For time

20 min AMRAP:
20 KB Hang cleans 2x 20/12kg
20 KB Front rack lunges (alt.)
20 KB Push press
30 GHD Sit-ups

Back Squat

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+ x 68%

3 rounds of
10 x Dead Swing
5-5 x Press
20 x XV-up

3 rounds of
1 min Plank
15 x Russian Swing

Wod
6 rounds of
Amrap 3’
3-3 x Snatch
6 x Push-Up
9 x Air Squat
Rest 2’

1.) Tall clean+tall jerk 4×3+3
2.) Hang clean @/below knee +above knee 5-6×1+1
3.) Jerk off rack 5×2
4.) Back squat 5×2 1.rep paused

Every 3 minutes for 5 rounds complete

• 20 dumbbell walking lunges
• 20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

“Lindskog”

5 tounds for time:
500 meter run
20 box jumps 24/20”
20 pull ups
5 HSPU

A: Height jump 8x3
B: 20min Amrap
16 DB FC Lunge steps
4 Ring dips

Box squat

A,
5 rounds for quality of:
Monostructural Cardio, 3 mins
5 Back Squats, pick load

Monostructural Cardio- Bike or Row; RPE 6-7/10
Back Squats- 75-85% 1RM

B,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Hand Over Hand Sled Pull, pick load, 15m
Rest 2 mins

Farmer Carry- heavy
Low Impact/Recovery
same but with moderate weight

C,
Hip Extension 10-10-10, using heaviest weight per set
Reverse Hyper 20-20-20, using heaviest weight per set

Reverse Hyper- recovery weight