4 sets

Barbell Single Leg RDL - x12/-10/-10/-8/

Tripod DB Row x12/-10/-10/-8/
Hand on power blocks

Supermans x10 (2sec pause at top

3-3.5min

20

Bulgarian Split Squat 12/-10/-8/-8/
-> 2-3 plates stacked, rear foot elevated.
-> Dbl KB front rack

Ring Flexed Arm Hang - Max/ accumulate 15sec minimum

Torsion Control -10/
Pause at top

3-3.5

20

Squat

3RM Overhead Squat

For time
30 swing
30 kb clean
30 kb STOH

Aikaa vastaan:

• 50cal soutu
• 30 leuanveto
• 50 rinnalleveto kuntopallolla (N 6kg / M 9kg)

10min partner wod
20 swing
200m run
You go, I go full rounds.

1. Practice handstand walk

2. For quality:
   10-8-6-4-2
   T2B
   HSPU
   Pull up / C2B
   Pstol squat (10+10/8+8/jne...)

B. EMOM 10

3 Overhead Squats (from the floor) @ 65% of today's heavy OHS
6 Burpees

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Teams of 3) Amrap 12

10 rope climbs
60 American Swings
120m shuttle run