Boksi, 2 isoa ja 2 pientä levyä. Lopussa 1 pieni levy.

Front rack lunges 2x12 @ 42 kg.

For time:

4 rounds

12 TTB
400 m row

50/10 40/20 30/30 20/40 10/50

singles x3, KB 24/16

21 pull ups
15 power cleans 185#
9 push ups
15 chest 2 bar
12 front squat 185# (back squat)
9 HSPU (scaled)
9 Bar MU (3 pull up/3 ring dips)
7 Squat Cleans 185#
5 HSPU 4" deficit (scaled)

1min each / 30 sec break:

400m Run
Deadlift 60kg
Wall Balls
Kettle Bell Swings 12kg
Push Ups
Pull Ups
Sit Ups

1000m row - 3:50
Metcon 1 - EMOM - 1 Pwr Clean, 1 Front Squat - 215lbs
Metcon 2 - 1 Rnd - 100 Dubs, 10 PCs (185lbs), 80, 8, 60, 6, 40, 4, 20, 2, 10, 1

Focus on improving the mobility of the ankle today.

Warm up use agility ladders, 5 - 10 minutes, use your imagination.

Back squat up to 1-5 RM.

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds