Dead Lift 3-3-3-3-3, samtliga 3:or ska vara tunga, ca 80-90% 1RM
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Partner WOD:
6min amrap:
60m Farmers carry 32/24kg
Amrap wall balls
Straight into:
12 min amrap:
200m run
Amrap KB swings 24/16kg
200m run
Amrap Burpees

-If you think you can hold for longer than 2 mins, add a 25 or 45lb plate onto your back

Handstand walk practice (20min):
Shoulder activation
Shoulder blade push up
Wall walk
HS walk with partner

2 rounds / spot
60sec on 30sec off
Bike / Row
Wall ball
Box jump
Double under

Joulupäivä
Sali kiinni

Clean and Jerk 1-1-1-1-1-1-1 reps

6 rounds EMOM:
1. 10 Back Squats
2. Max Air Squats
3. Recovery Row

Core Complex:
5s Hollow Hold
5 Tuck Ups
5 V ups
6 Jack knives
5s Hollow Hold

5 Rounds for each movement

Sumo Deadlifts
Bench Press
Front Squats

5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM
5 reps @ 100% your 10 RM
The only rest between sets is the time it takes to change the weights.
Rest for up to 2 min / sets

Success =

IF you manage all the sets successfully, the following week raise the Bench press by 5 pounds on the heaviest set and by 10 lbs for the Fronts squats and the Deadlifts.

STRENGTH:
5/3/1/10
Hang Squat Clean
Pull Up

15/12/9/6
Squat (your choice)

METCON:
A)
10 min AMRAP
5 x pull-up
10 x push-up
15 x air squat

B)
5 rounds of
Descending reps (10, 8, 6, 4, 2) of: muscle-ups progression
AND
Descending reps (20, 16, 12, 8, 4) of: wall ball

4 min AMRAP
40 Singles
20 Sit-ups
10 Box Jump Overs

Rest 1 mins

3 mins AMRAP
12 Goblet Squats
9 KB High Pulls
6 Diamond Push Ups

Rest 1 mins

2 min AMRAP
1+1 Wall Ball
1+1 KB Swings

Rest 1 mins

1 min AMRAP
Max Rep Burpees

Work all the way through each AMRAP. After the Burpees go back up

OPTIONAL COOL DOWN

FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog