Mobility:
- Mobility Hip Sequence

Strength / Skill:
1x20 Back Squats (+5% from last week)

WOD - 12 Minute AMRAP:
- 4 Man Makers
- 8 Lunges with dumbbells's
- 12 Wall Ball Shots

Post:
- L-Sit (Accumulate 90 seconds total)

Rakkaudella Karjalasta
Sali kiinni

3 rounds:
12 Romanian deadlift
10+10 Bent row
10+10 Bulgarian split squat
12 Z-press
-rest 1-2 min between rounds-

5 rounds for quality:
30 second Sorenson hold

100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
10 Strict Toes to bar or V-Ups
100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)

15 – 12 – 9 – 6 – 3
Build up your Back squat
Tc: 15min

EMOM 20
20x DB Lunge
15x Push up
10x DB Snatch
15x DB Row
20x Sit up
(2x15kg/2x22,5kg)

Workout of the Day
In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
Set up a turn around spot when necessary.

Row 2km for time

Bench Press w/ Bands Red/Ornage
5-5-5-5-5
Tempo 30X2

DB or BB Skull Crushers
8/12-8/12-8/12-8/12

Strict Pull Ups w/ or w/o assistance
15-15-15