Back squat 4x5 @5-10kg heavier then last week

For time

• 250/300-meter row
• 10 deadlifts

♀ 155 lb
♂ 225 lb

Back squat 3x7@heavy weight
+
4rft:
250/200m row
20x Alternating FC reverse Lunges
10x Dips

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

GRT(25)
Complete the following:
200m run
400m farmers/sandbag/med ball carry(choose)
800m run
400m farmers/sandbag/med ball carry(choose)
200m run
move consistently through each movement

Finisher
50 double crunch
1:00 butterfly stretch

HSPU practice
E3M for 9min (3set)
Beginner
Amrap box Hspu or Pike Hspu
Intermediate
5x Strict Hspu @30A1
Advanced
Amrap strict Hspu
+
”Nicole”
20min Amrap:
400m run
Amrap pull ups

EMOM 15
1. 6-12 cal erg
1. 3-6 one arm DB thruster
1. 6-12 burpee box jump over

Hang squat clean 5x3 reps

20min AMRAP: “Nate”

Rx
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Scaled
2 Pullups
2 Ring dips
4 Pike pushups
8 KB swings (24/16 kg)

Eazy
2 Ring rows
2 DB Pushups
4 DB Z-presses
8 KB swings (20/12 kg)

4x
6-10 pull up/ ring row
10 push up
10-30s. seated L-sit
-rest as needed between rounds-