OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

Wod
stacking
/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

1. Deadlift
2. Am Swing
3. Goblet squat
4. Burpee
5. Push-up
6. Jumping Lunges

Core
Goblet Wall Sit Tabata (8rounds)

Skills
3rounds
10-10 Halo
10-10 Half Kneeling Chop and Lift

Wod
15 min
All Superset with Russian Swing

(Perform each exercises for 30 seconds, followed immediately by 30 seconds Russian Swing, then rest for 30 seconds.)

Goblet Squat
Alt Lunge Pass Under
Suitcase Uneven Lunge
Suitcase Uneven Lunge( opposite leg )
RDL
Bent Over Row
Bent Over Row (switch arm)
Base Overhead Press
Upright Row
Base Tricep Press

Core
3 rounds
20-20 m Plank Lateral Crawl
30 sec Extended Wall Plank

Deadlift KB
Push press

Reps: 10, 10 - 9, 9 - 8, 8 - ... 1, 1 - Done

Timelimit 10min

Skills
3 rounds
30/30 sec Arm Bar
5-5 Single Arm Cossack Thruster

Core
3 rounds
20-20 sec 3 point Plank
20 Bent Hollow Flutter Kicks
20 Prone Swimmers
10-10 Single Leg Pike Leg Lift

Wod @32/24
21-15-9
Russian Swing
Lateral Burpee over KB

Deadlift 2 RM

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
1:00 Thoracic Spine Foam Roll
:45/:45 Lat Foam Roll
-Rest as Needed b/t Sets-

Find push press 3 RM

E2MOM
7 x 5 deadlift

10min for quality:
8 double db bicep curl
10 lateral double plate flies
12 bench dip

https://m.youtube.com/watch?v=eDGZTO42sCI