WOD
5-10-15-20-25-10-5
bench dip
mountain climber/russian twist
jumping jack

Basic Endurance 54

6 Rounds

3 Min Echo Bike
3 Min Row
3 Min Bike Erg

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

5x2 Tempo Pause Back Squat
(3 sec down and hold 3 sec at bottom

Deadlift
On the Minute x 8:
2 Repetitions

Conditioning
AMRAP 18:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups

Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges

Open gym 4:45-6:00
Sorry for just posting found out I could make it

Perform the following movements for quality for 20min

• 15 Hollow rock
• 1-3 Skin the cat
• 5+5 Pistol squat
• 15 Banded sotts pull down

Focus on quality of movement over speed.

Run/Row/Bike easy 45min.

6 x 2 + 2 rinnalleveto + ylöstyöntö

AMRAP 8:
15 Banded Pushdowns
15 Banded Pulldowns
30m Farmer Carry @ heavy