RestDay!

15 cals row
15m backwards walking lunges
15 box jumps
15 wallballs
15 push-ups
15 burpees

3 sets of:

10 (5+5) box step ups DB´s (AHAP)

Rest 30s

40s front rack hold with KB`s (AHAP)

Go every 4:30

Partner wod ( You GO , I GO )

Amrap 15 mins
70 cal row
60 DB power clean @2x22,5/15kg
50 wall ball @9/6kg
40 hspu kipping/ sc : push up
30 burpee box jump
20 kipping c2b/ sc : 10 strict Pull up

3 mins

Amrap 15 mins
140 du
120 air squat
100 Pull up kipping/ sc: Jumping Pull up
80 Single arm DB thruster @22,5/15kg
60 Feet on box shoulder taps each person
40 medball clean @9/6kg

Goal : 1+ round in each AMRAP

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
1:00 Thoracic Spine Foam Roll
:45/:45 Lat Foam Roll
-Rest as Needed b/t Sets-

3 rounds:
10 ring row/pull up
20 reverse lunge (with DB/KB)
10 push up
-rest as needed-

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Rower Hamstring Curls
5 Up Dog to Down Dog
10 Rower Pike-Ups
5/5 Moose Antlers
-Rest as Needed b/t Sets-

Barbell transition and body angles on the first and second pull.

Catching the barbell in full squat.

20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.

find daily heavy 1rm