Part 1
Squat mobility work
- Using a bar or support slowly squat at shoulder
width with straight feet, toe'd in, and toe'd out 3
each with a narrow and a shoulder stance.
[Watch video](

)

Part 2
6 rounds:
30 seconds of Girardellis
60 second rest
[Instruction begins at 2.05 in video ](

)

Squat

3 Rounds:
2 Pegboard Climbs
50' Handstand Walk
1 Pegboard Climb
-> resting 2:00

4 rounds for time
400m run
1 min handstand hold
20 pistol squats

150 min
Warm up for 20 min

1.HSW
- 18 m.

2.MU
- Skill drills
- MU 5x1 + 7x2
- Total of 19 MU

3.Butterfly pull up
- 40 reps

4.Snatch pull + Snatch
1+2 up to 80 % effort

5.Accessory
A. 3 sets:
Single leg reverse hyper x 10+10 - 20 20 20 kg
Reverse lunge to knee lift x 8+8
Ring body saw x 6-12 - 8 8 8
- Rest 60 s. between movements

3 rounds:
Back squat 5-4-3

60m Sprints - 5x60m - rolling - 8.12, 8.00, 8.00, 7.97, 7.99
100m sprints - 2x100m - rolling - 13.69, 13.73

E2MOM (6x)
Sumo Deadlift x 2

40 Yrd Sprints - 12x40 - rolling - turf - 5.7, 5.3. 4.97, 4.81, 4.72, 4.65, 4.59, 4.68, 4.71, 4.76, 4.81, 4.78

40 yard sprints - 12 x 40yds - rolling - on turf - 5.3, 5.16, 5.06, 5.00, 4.97, 4.84, 4.81, 4.81, 4.72, 4.78, 4.83, 4.85