Deadlift
On the Minute x 8:
2 Repetitions

Toes to bar or on bench

Shoulder Pump
4 Rounds
Rest 1Min Between Rounds
- 1/2 Around The Box
- 4 HSPU
- 8 Shoulder Taps
- Return To Starting Position

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 21 m.

B. MU practice for 50 min
- RS 4 x 8
- Turn 2 x 3
- 1 swing + 1 HTR 5 x 1
- 1 swing + 1 MU x 7 (total of 15 attempts)

2.WL
A. Power Clean - Touch n go 3 RM

B. Every 20 s. for 10 minutes:
1 Power Clean @ 90-100% of 3 RM weight
- 54 kg

3.Strength
A. Back squat 5 x 2 > split squat with barbell
8/side x 35 40 40 40 kg

B. 2 rounds:
10 Supinated DB lateral raises (Light)
25 Banded tricep extension
25 Banded Bicep curl

lepoja

120 min
WU for 15 min
1.GS
A. MU 70 min
- Skill drills
- MU 12 x 1 + 4 x 2
- Total of 20 MU

2.Strength
A. 3 sets:
- Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
- Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
- Rest 60 s. between movements-

3.Accessory
A. 4 sets:
8+8 KB Haloes
10 Yoga push ups
300 m Ski

WOD:
"Lynne"
- Max rep body weight bench press x 5 (15,14,10,10,10)
- Max pull ups x 5 (20,20,16,15,16)

Post WOD:
- 30sec weighted plank hold x 5

155# for bench, 59 reps.
87 pull ups, 5 sets.

Pre-WOD:
- Find 1RM power clean

WOD - "Baseline" for time:
- 500M row
- 40 air squats
- 30 sit ups
- 20 push ups
- 10 pull ups

4RFQ
10 SL Deadlift (ea)
60sec Hold @ bottom of Goblet Squat
10 Lateral Step Ups (ea) 12"
10 Deficit calf raises

21-15-9
35# Kettlebell Swings
14# Wallballs
200m Run

Time: 6:24