Romanian deadlift

4 x 8 @ RPE 7-8 / 2-3 RIR, rest 2:30-3:00 b/t sets

For time

• 100 wall-ball shots
• 25 burpees
• 75 kettlebell swings
• 25 burpees
• 50 knees-to-elbows
• 25 burpees

1: 6 dual DB devils presses
2: 0:45 box jumps
3: 0:45 plank hold
4: 9 cal row

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

Partner WOD

AMRAP8
YGIG
6 high box jumps 61/75cm
3 C2B (advancev athletes do 3 BMu)

Scale as needed

Barbell prep

2 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang power cleans
3 Strict presses
3 Front squats
3 Push presses
3 Thrusters

5 rounds

500m ski erg ( easy / moderate/ fast/ moderate/easy )
15 ghd ( body weight/ + 5 kg/+ 10 kg/ + 5 kg/ body weight

Ei wodeja!

TBA..

shoulder & Th mobility

superset, 5x
3/3 half TGU
5/5 plank pos. birddog

triset, 4x

5/5 clamshell
8/8 one legged glute bridge
3/3 cossack squat

KB windmill 3x5/5

*tc 20min, SQUAT CLEAN

3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min