Post any home workouts if you train. Otherwise have a great Sunday

Every beginning 3 min x 4
Dual Kb/db reverse front rack lunge 12-18
Single arm bent over row 8+8

Wod
14 min amrap
400m run
20 Plate Gtoh
200m jog or walk (recover)
400m run
20 Plate Thruster
200m jog (recover)

Deadlift 5x50%,
3x60%
2x70%
1x75%
1x80%
ME 85%

Aikaa vastaan:

21-15-9
Mave
Thruster 40/30kg

TC: 7min

Power clean
8x2r @ 75%
Go every 60s.

1A) butterfly pull ups 4x6
1B) T2B 4x6
1C) Ring Dip 4x6
Scaled
1A) T2B 5x10
1B) Ring dip 5x10

1A) Butterfly pull up 3x6
1B) T2B 3x6
1C) Ring Dip 3x6

Scaled
1A) T2B 5x10
1B) Ring dip 5x10

4 Rounds of
15 Thrusters 42,5/30kg
15 Bar Facing Burpees

Every beginning 3 min x 4
Dual Kb/db front rack lunge 12-18
Dual Kb/Db bent over row 6-10

Wod
14 min amrap
400m Run
10 Push up
15 Kb Shp
20 air squat

Strict Pull Up
Back Squat 3/4 BW
Deficit Push Up
every time you break the set
switch movement