1 pizza valitsemallasi dipillä. As many bites as possible.

Front squat
5-5-5-5-5

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 thrusters + 5 good mornings

Bench press 4x8 reps, then max reps @ 95%

12 min AMRAP with a partner*
8 Deadlifts
6 Hang power cleans
4 Push jerks (same weight)

• Alternate full rounds

One ARM Supported Dumbbell Row

5 x ( 10 + 10 )

Go Every 3:00

3 rounds for quality:
12 Weighted GHD Back Extensions, pick load
1min KB Front Rack Wall Sit, pick load

Set 1 : 10 Front Squat @ 60%
Set 2 : 10 Front Squat @ 60%
Set 3 : Max Front Squat @ 60%

Go Every 2:00

You go, I go per round.

RX:
8 Rounds: (4 rounds of each)
15/10 Cal row
15-18 Wall ball @9/6kg

Scaled:
8 Rounds: (4 rounds of each)
12/8 Cal row
12-15 Wall ball @9/6kg

TC 12min

RPE 4-4.5

Huom! Tavoite tehdä wall ball UB.