6:30 BenchPress 1 RM + Metcon
7:30 Weighted Pull Up 1RM + Metcon
8:30 Back Squat 1RM

12:00 Core

15:00 Bench Press 1 RM + Metcon
16:00 Weighted Pull Up 1 RM + Metcon
17:00 Back Squat 1RM
18:00 Bench Press 1RM + Metcon
19:00 Weighted Pull Up + Metcon
20:00 Back Squat 1RM

Wod
For Time
800/650m Row
Then 2 rounds
20 T2b
40m Db front rack lunge (20+20m)

Mobility 25 minutes

5-7x200m -2-4s
Rest 1:3

Partner amrap 25min:

10 ttb
10 s.a devils press
10 Db box step over

cash out: right after amrap --> Hikilenkki

20 min @easy steady pace
Ergo 20 cal
5 C&J @ 40-60%

Partner workout 20:00
Partner 1:
300 Meter Row
Partner 2:
15 Plate Ground to OH
15m Plate OH Walking Lunges

• Goal: Easy pace with both partners working and alternating moves.

12min AMRAP
Accending reps
1-2-3-4-5...etc.
-Pull-up
-Push up
-Tuck up
-Squat

EMOM x 30

1) monostructural
2) 1-3 rope climb
3) monostructural
4) 5-10 push up
5) rest

1A) hang power clean 4x3x60%
1B) broad jump 4x3