@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 6+6 D-ball/Sandbag/KB Box Step-Ups (in front of body)
2) 10 Banded Standing Press (use bands to put weights on the bar)
3) 20+20m Single Arm Farmers Walk (DB/KB…)
4) 10m Inchworm Walk
5) 2-5min monostructural (run or machines)

10 prone kettlebell row

3RFT

20 KB Snatch 24/16kg
15+15 Stationary One arm OH Lunge 24/16kg
50 air squat

Halting back squat, 3 x 5, AHAP

AMRAP 20:00
1 Deadlift @180/100
10 Bar Facing Burpees
15 Toes to Bar

• Today’s deadlift weight choice should be LESS THAN 80% of current 1RM Deadlift

21-15-9
Left arm KB Snatch,
Right Arm KB Snatch,
Pull-ups.
Target under 10min

Weighted chest to bar pull up

Find your 5 RM of the day

4x10/10
Focus on quality and full Rom.
Load by feel but keep it consistent

3 sets
Front rack DB/KB box step ups alternating 18 reps
rest 30 sec
Strict pull-up 9/8 reps
rest 30 sec
Strict HSPU 9/8 reps
Rest 1 min

Practice:
- Pull up / C2B / Muscle up
- One leg squat (Pistols)