Weighted Pull Up 3-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

3 rounds:
250m Ski, easy
250m Ski, moderate
250m Ski, easy
250m Ski, moderate
Rest 2min btw rounds

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

5 x 3 split jerk from a squat rack (70 %)

.30 miles

Zak's first trail run.

15 Mins Amrap Ygig
15 Burpee box jumps
30 Sumo deadlift high pull Kb or bar

20-14-8 reps for quality of:
One-arm kettlebell snatch
Press-ups

3 Sets
6 Single Leg Good Morning
10 Single Leg Band Resisted Glute Bridge/leg
30sec Behind the Neck Weighted Sorenson

3sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats

12 min

1-2-3-4-5-6-7-8-9-10
Käsipainoilla kyykky, maksimissa paino miehilla 22,5 kg naisilla 15 kg
1-2-3-4-5-6-7-8-9-10
Yleisliike tankon yli

sen jälkeen

Rinnalleveto 1 RM