5min Row/Airbike/Ski…
Then 3 rounds

7 Double KB Deadlift
7 Double KB Push Press
7 Double KB Front Squat
7 Burpee over KB
7 Hollow Rock

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Thoracic Flow video and/or Squat Flow with a Plate video

OHS

5x3 -> AHAFA

4x
New set every 8th minute

A) Row 30/25 Cal.
20 Wall Balls
15/12 Cal. Assault Bike
15 Box Jump Overs
5 Devils Presses

B) Row 30/25 Cal.
20 Wall Balls
15/12 Cal. SkiErg
15 Box Jumps
5 Devils Presses

5 rounds
10 back squats 100kg/70kg
10 deadlifts 100kg/70kg

Cool down
4:00 light pace work
1:30 glute smash with roller (R/L)
1:00 hamstring smash with roller (R/L)
2:00 v-strech on floor
1:00 piriformis strech/glute streching (R/L)
1:00 wall pec strech (R/L)

3 rounds:
20 Banded walk forward
20 Banded walk backward
20 Banded side steps L
20 Banded side steps R
2min Rest
Keep the band around your ancles.

3 TnG power cleans + 1 Split Jerk
- Go by the feeling

FOR TIME: TC 7min

3 Rounds:

5 Clean 42,5/ 60kg

10 Pull up

Bench Press Ladder

3x 8-7-6

1: 4-6 reps in tank

2: 2-4 reps in tank

3: 1-3 reps in tank

Sumo deadlift 5x3