Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

10min practise handstand/ handstand walk

3 rounds for quality
1 wall walk + 10sec hold/ 4-6 shoulder taps
10 banded hollow pull down
10 tuck ups
Rest 60sec between rounds

3 rounds of
5 MB cleans
7 push ups
2 pull overs

---

For Time
1.6k Row
100 Wall Balls
50 Burpees
25 Bar Muscle Up
@9/6
- use bands if needed

7min
8+8 kp pystypunnerrus toispolviseisonnassa
10+10 kp rinnalleveto riipusta

Valitse kp, jolla jaksat tehdä pari kierrosta putkeen. Tauota tarpeen mukaan, pyri kuitenkin tekemään pystypunnerrukset putkeen.

3min lepo

7min
5 yleisliike
7 ilmakyykky
9 puoliliinkkari

Back rack Bulgarian split squat

4 × 8+8 reps @moderate squat

Go every 2:30

For time
- 1,000-meter row
- 50 deadlifts
- 30 handstand push-ups

♀ 95 lb
♂ 135 lb

50 Box Jump Overs
25 Power Cleans
@24/20
@60/42.5kg

20 min c2

1) Single leg squat x 8+8
2) Romanian lunge x 10+10
3) Hip Raise x 10
4) Copenhagen adductors 10+10
X 4

Core
Single leg stretch x 10
Hip raise + lower x 10
X 3

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!