strongman wod:
atlas stones
axle bar
farmers walk

PartnerWOD

For time
100 Air Squats
90 Front Squats 20/10kg
80 Back Squats 40/30kg
70 Deadlift 60/40kg
60 KB Swings 32/24kg
50 Weighted Box stepups with empty barbell in front rack 20/10kg
60 KB Swings 32/24kg
70 Deadlifts 60/40kg
80 Back Squats 40/30kg
90 Front Squats 20/10kg
100 Air Squats

Buy out:
100 Sync. Situps

EMOM x15
1. Pull up / C2B / MU: 10-15 / 6-10 / 3-6
2. Wallball: 15-20
3. Burpee: 10-15

Rest 3min

EMOM x15:
1. Row: 10-15cal
2. Box jump: 12-18
3. HSPU: 5-10

20 Mins working on Handstand Progressions
Headstand
Wall support handstand
Hand release
Handstand walking

Metcon:
AMRAP 4
7 press 65-70% of todays 1RM
7 back squats
rest 2:00
AMRAP 4
7 push press 65-70% of todays 1RM
7 front squats
rest 2:00
AMRAP 4
burpees over bar

Työntö (kevyt)

3 sets of max rep pull-ups

Mobility: Banded Hip Hinge (hamstring), banded shoulder distraction
Movement Prep: Elbow rotations + circles, Bear walk (flexed and extended spine)

BB Sumo Deadlift 4x5
SA DB Bench Press 4x5/side (neutral grip)
TRX Pullup Progression 4x8

3min rounds

22min

Bench press 5 x 3

Deadlift 6-5-3-3-3

(Find heavy 3)

“Christine”
Two rounds for time of:
Row 300 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

Shoulder Press
3r @ 70%
3r @ 80%
3r or more @ 90%
Rest as needed