3 rounds:
12/9cal Row
9 Double KB Deadlift
7 Double KB Hang Clean
5 Double KB Front Squat
3 Double KB Jerk

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Thoracic Flow video

Takomo Build It #72

9-10-11
DB Floor press
lying chest flys
Bulgarian split squat / side
Barbell high row
Plate calf raises with weight

Band circuit 3 rds
25 reps each
lat pull-down
face pull
band pull aparts

Midline 4 sets
Crossbody carry 30m/side

For time:
21-15-9 reps of
Kipping HSPU (Scale on a box)
DB Snatches (heavy)

*30 Double Unders after each round

AMRAP 10:00
10 Power Cleans @52.5/35kg
2 Rope Climbs
10 Front Rack Reverse Lunges @52.5/35kg (5 each leg)

Buy-In: 60/45 Calorie Row/ Assault Bike

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
30 Meter Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Row/ Assault Bike

Dumbbell: 22,5/15kg

4 Rounds For Time
1 Rope Climbs
12 Toes-to-Bars
15m Overhead Walking Lunges @20/10kg

TC:12'

Hang power snatch 5x3

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) 10-20 GHD Hip Extension
2) 10+10 KB Lateral Flexion video

RPE 3 to 4

5 Rounds for time:
15 HSPU
15 Ring dips
30/24cal Row

TC 20min

A. (0:00-20:00)
45s. Row/Bike + Squat twist
45s. Row/Bike + Up & down dog
45s. Row/Bike + Spider lunges (alt.)
45s. Row/Bike + Single leg Scale (alt.)

3 rds:
3-8 Front squats
Add weigths

Mobility btw sets.
- Couch stretch
- Pigeon stretch
- Front rack

B. (20:00-30:00)
Front squat:
5x5
@ 73%
Every 2min.

C. (30:00-60:00)
EMOM x20:
1.) Bike
2.) Wallball
3.) Row
4.) Rest...

• you choose reps.