Monday

Practice: Negative MU 8x1, super slow, goal is control through transition
+
12min amrap:
1 rope climbe
5 Dead lifts 100/70kg
10 push ups
15 Squats

For time

• 100 Double unders

Then 5 Rounds:

• 20 Wallballs
• 20 Box jumps 24"

Then

• 100 Double unders

Metcon

Run 400m
Thrusters 10-1-9-2-8-3-7-4-6-5
Jump Rope 100-10-90-20-80-30-70-40-60-50

2Lankun penkki max1 + päälle 1x5-8
Dippi 5x12-15
Face Pulls 50 toistoa
Kohautukset 50 toistoa
Leuanvetoja muutama sarja

3RFQ
4 Minutes 7 Second Stroke Drill
2 Minutes steady Row

3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts

Post if coming

5 x 3 clean & 1 split jerk, AHAP