A: Deadlift 5-5-5
B: Lat pull downs 3set
C: Seated Row 3set
D: DB biceps curls 3set

On The 3:00 x 7 rounds

200m Run with Medball 30/20p
12 toes to bar
9 Deadlift 85/60kg

Result total working time.

For time
21-15-9
Thrusters
Burpees
1000m bike@2kph to start each round

1:00 Active Spiderman
1:00 Active Samson
1:00 Frog
1:00 Banded Ankle distraction / Side
1:00 Child pose on box

I Go, You Go
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% 1 RM Front squat
- 10 Bar over burpees
- 500m row/30cal AirBike

35min time gap

4 rounds:

20s pvc strict press
10s pvc oh hold

1 round:

1:00 plank

4 rounds:

20s wallsit
10s rest

Clean & Jerk

3 x ( 1+1 ) x 40, 50%, 60%, 75%, 75%
2 x ( 1+1 ) x 80%
1+1 x 85%

For Time

40 Box Jump Overs
20 Power Cleans
@30/24
@60/42.5kg

⭐️🌿⭐️🍀⭐️🌱⭐️

5-10 min of bike/ski/row/run
3 Rounds:
10 Banded good mornings
10 Banded press
10m Lizard walk

---

2 Rounds of banded
shoulder flow