1-2-3-4-5-6-5-4-3-2-1
BoX Jump
Sumo Deadlift High Pull
Swing
Goblet Squat
(KB 32/24)

3 kierrosta

50 wallball shots
40 deadlift (30/40 kg)
30 burpeeta

Aikaraja 20 min

5 Rounds for Time:
400M Run
15 OHS (95#,65#)

D.

For time:

Row 2000 meters
50 Chest-to-Bar Pull-Ups
Row 1000 meters
25 Chest-to-Bar Pull-Ups

100 min
1.Warm up & prep. for ATQ #3
A. Mobility + breathing for 10 min
B. Ergs for 3 + 2 + 2 + 1 min
C. Movement prep: bfb + pull ups
D. DL prep: 35 45 65 kg
E. 1 set of: 5 DL 45 kg + 6 bfb + 5 pull up + 6 bfb + 5 DL 65 kg

2.ATQ #4
A. FT:
20 DL 45 kg
20 BFB
10 pull up
20 BFB
20 DL 65 kg
Result: 3.58

3.Cool down
A. 30 min easy bike
B. 3 sets of:
10 jefferson curls
90 s. banded spinal decompression

A: superset x3
A1: Front squat x5
A2: strict pull ups xMax @1111
B: superset x3
B1: BB Hip thrusters x10
B2: Seated db press x8-12/arm
C: Ocklusions triceps extensions x30-20-20-20, ok att gå till failure

Coaches choice😀

5km row
Or
E2M for 28min
1: row for cal, stop rowing*
2: 30 DU 20 rkb swing 10 push ups
*Stop rowing at 1:50 to eliminate transition problems

Superkids 19.1.

6 min AMRAP
5 wallball / goblet squat
5 cal row

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls