3 rounds of supersets

12 barbell step back lunges 60/80 kg
6 single arm db devils press 25/17.5 kg
3 back squat 60/80 kg (same weight as lunges)

2 min rest between rounds

Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(30)
WRK 5:00 REST 1:00 x5
5 renegade row
10 single arm dumbbell ground to overhead
15 body builders
100m run

Finisher
50 cross crunch
1:00 butterfly stretch

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

RCVR
walk, run, jog, bike, stretch,

Finisher
1:00 quad stretch

A,
Pause Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs at the bottom of each rep.

B,
For quality:
3x10 Hack Squats, pick load
2x15 L/15 R Single Leg Hip Extensions

Single Leg Hip Extensions- 2x10-15 L/10-15 R

C,
Push Press 5-3-3-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
For quality:
3x8 Alternating Single Arm Dumbbell Rows, pick load
2x15 Arnold Press, pick load

Alternating Single Arm Dumbbell Rows- while one arm is working the other holds dumbbell in top position

E,
For time:
Run, 200 m
10 Clean & Jerks @61/43kg
Run, 300 m
10 Clean & Jerks @70/47kg
Run, 400 m
10 Clean & Jerks @84/55kg

Goal: sub 13 mins

F,
3 rounds for quality of:
20 GHD Paddles, pick load
15 Reverse Hypers, pick load

Reverse Hypers- moderate load

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

reps for time of:

Deadlifts
Bar over burpees

TC10

---

Glute Bridge : Glute hold
20 seconds on : 10 seconds on x 8 Rounds (4mins)

20 seconds on Glute Bridge
10 seconds on Glute hold

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up/Down dog

• 60s. Scale + stretch

• 2x
  10 Snatch grip Deadlift
  10 Muscle snatch
  10 OHS

• Mobility...

• Work on: Back squat

For time
21-15-9 reps of;
Dips*
1-arm KB Rows
Single Arm KB Push Press (each arm)
Cal Row/Bike/Ski

Dip Options: Ring, Bar, Between Box, Box

Lämmittely ja mobility

Harjoitellaan rinnallevetoa

10 min AMRAP
20m farmarikävely
10 ilmakyykkyä
20m farmarikävely
10 burpee

Loppuvenyttelyt

Ennen wodia nousu 1+3 raskaahkoon. (Päivän kunnon mukaan)

All same