Warmup: 2 Rounds or 10min 
10 Banded Good Morning
10 Banded Squat
10 Banded Shoulder Press
10 Banded Thruster 
10 Banded Btn Press
10 Banded Oh- Squat

Warmup2:
Emom12
A: 10 Squat
B: 10 Shoulder press
C: 10 Thruster
D: 10 Ring row

For time

• 10 wall walks
• 30 box jumps
• 30 strict knees-to-elbows
• 30 box jumps
• 30 strict toes-to-bars
• 30 box jumps
• 10 wall walks

♀ 20 in ♂ 24 in

10-9-8-7-6-5-4-3-2-1:
Deficit Handstand Push-ups (3.5"/2")

After Each Set:
100-ft. Farmers Carry 23 / 16 kg's

5-5-5-5-5

Go every 2:30

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
4-5 SETS
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
REST/WALK 1.5 MIN BWN SETS
SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

MOBILITY AFTERWARDS
Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

Calf and achilles mobiltiy is one what you should do.

6-8 x 2 Power snatch

• No fails!

40 min emom

1) 50s. cal ski erg
2) 30m sled push
3) 6 sandbag over shoulder
4) 6 devils press
5) rest

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Warm-up
200-meter jog
Left arm over chest 20 seconds
Right arm over chest 20 seconds
5 lunges forward each
5-inch worms
5 reverse lunges each
200-meter jog

Workout
Run 1 mile
20 Burpees
10 Goblet Squats
Run 800m
20 Burpees
15 Kettlebell swings
Run 400m
20 Burpees
20 Ground to Overhead
Run 200m

Cool down return to normal breathing
PRT

Location: Benjo (Wofford)

HSPU 1 rep max form check (4x1)
HSPU kipping rep max one shot