Strength:

A, In 12 mins:
Landmine Hack Squat 4x10 reps

B, 3-4 Sets:
DB Suitcase Poliquin Step Up x 10/10 @mod
Banded Glute Kickbacks x12-15

C, WOD:
Every 1:30 x 5 / rest 1:00
15/12 cal Bike
Rem.time max Lateral Jump Over Bar

Bench press 2x4

FOR TIME:

-1 Wall Walk
-2 Devils Press
-3 Burpee Over DB
-4 Shuttle Run
-5 V-Up
-6 DB Snatch
-7 Hanging Knee Raise
-8 DB Push Press
-9 Goblet Squat
-10 KB Swing
-11 Wall Ball
-12 Cal Erg

FLOW:
1st round: 1
2nd round: 2,1
3rd round: 3,2,1
4th: 4,3,2,1...
Until all 12 rounds/movements done

5x
-snatch pull(no arms) + hang muscle snatch

*arms relaxed, full extension
*1min rest

Every 1:30 x8 (12min)
-hang snatch pull + hang power snatch

*find todays heavy(ish)

1500m row for time

EMOM 10: 1 strict pull up
- keskity terävään ja mahdollisimman nopeaan vetoon

3 x 20sec banded pull down hold
- hartiat alhaalla ja kädet suorina

For time

• 90 burpees to a target (12 inches above your reach)
• 45 bar muscle-ups

*every time you break, perform 10 v-ups

A: Bench press 3rm +4x5 deload set
B: Leg press 5set
C: Incline Db Bench Press 3set
D: OH triceps Cable extensions 1xMax
E: Leg extensions 2set