3-4 Sets:
A. Banded Side Plank (60-90 Seconds)
B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
C. Wrist Rolls with Barbell (60-90 Seconds)

15min “Heavy Cindy”
5 weighted Pullups
10 Pushups (plate on back)
15 Squats (with a plate)

Partner wod ( You GO, I GO )
2 sets of :
5 mins of
Max cal row
1 min rest
5 mins of:
Max rep wall ball@9/6kg
1 mins rest
5 mins of:
Max rep Dumbell Hang Snatch @22,5/15kg

Log your reps and the Goal is to achieve the same or more reps in the second set!

Takakyykky 3x10 + 3x5

“WOD STUFF”
For time
21 – 15 – 9
Deadlift
Overhead squat

wod description and rules here:(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_d55a63194af7478086132b975faa950f.pdf)

For time

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb

Wide grip Bench press 8-8-6-6 reps

• Run 400m

• 2x
  9 Squat
  7 Ring Row
  5 Push up

• 400m Run

2x
6 Cluster
1 rnd Cindy
Add weights...

• Mobility...

1: 0:45 max reps burpee shuttle runs
2: 10 RDL with DB's
3: 0:30 deadhang
4: 15-20 sit-ups