Warm up:
Thorasic flow

Mobility:
-Lower body roll 1min/side
-Ant delto smash 1min/side
-Triceps smash 1min/side
-Lat stretch ("human flag") 1min/side

Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 5 Jefferson Curl video
2) 1-2 Rope Climb (legless and/or in straddle)
3) 10-15 Ring Knee Tuck in Front Support video
4) 10 Prone KB Row video
5) 5+5 DB/KB Single Arm OHS video

3 rounds
10 thrusters 45kg/30kg
10 T2B
10 cal row

Shoulder Press 3 x max reps
* 40% BW

10 min AMRAP

10m HS walk

6 box overs 60cm/50cm

8 C2B

6 Deadlift @ 55/35kg
5 Squat clean @55/35kg

6 Deadlift @65/40kg
4 Squat clean @65/40kg

6 Deadlift @75/45kg
3 Squat clean @75/45kg

6 Deadlift @80/50kg
2 Squat clean @80/50kg

6 Deadlift @85/55kg
1 Squat clean @85/55kg

Timecap 6 min
Result is time or reps if timecapped.

21-15-9: DB Power Cleans (2x 22.5/15kg)
12 Burpees
21-15-9: DB Front Squats (2x 22.5/15kg)
12 Burpees

(Time cap: 12min.)

3 kierrosta
juoksu 1 min.
10m askelkyykkykävely
10m mittarimato
10m ankkakävely

3-4 rounds:
15/12cal Row
10 Reverse Grip STOH (empty barbell)
10 Kangaroo Squat

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30sec Banded Lateral Walk video + Banded Shoulder Flow video

3 rounds:
10-15 Wallball
5+5 Single Arm Ring Row
10 Hollow Rock
3-5 Jumping Bar Muscle-Up (use a low bar or a box) video

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Thoracic Flow video and 5+5+5 Wall Squat video