In 15min find the days heavy 1rep.
- go by the feeling

Strength

Front Rack Lunges

10-10-10-10-10

AMRAP 20min

400m run
20 wall balls 9/6kg
10 pull-ups
10 Burpees
10 burpee Pull-ups

• 1-1-1 of:
BB Deadlifts 80% 3RM

Hip mobility/rom wod +

12 rds, round start every 1:30
5 HSPU
10 HR Push ups
7+7 pistols

1-1-1-1-1-1 of:
BB Squat Clean Start @ 82.5% 1RM and add weight by feel.

Target is complete 6 good sets, not to hit a max

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
4 gob squats
4 pull ups
4 v-ups

Metcon/*Rx(14)
20-10-5-10-20
front squat 75/55-*95/65
ttp/hkr/kne/*ttb
burpees over the bar

Or do/redo 18.5

box squat(15)
5x1-climb

Finisher
100 alt toe touch
30 band pull aparts
2 min quad stretch

EMOM 10
3x Double Kb Deadlift
3x Double Kb Hang Power Clean
3x Double Kb Push Jerk

-Sama kuulapari joka liikkeessä

In teams of 3 for time:
Row 2000m
Then,
12 Rounds of:
21 Wallballs (20/14)
15 Deadlifts (70/50kg)
Then,
Row 2000m

• 40:00 Cap

GHD Hip Extension 5 x 12
Add weights if possible