skills/strength
Hspu skills
or
strength
strict HSPU 5x 4-6

WOD
3 rounds for time
run 400m
21 kb swing
12 HSPU

Every 4min as supersets
Back Squat 4
Shoulder Press 8

For Time
500m Row
50 WB

Lepo/Mobility
Mobbailut 17.00

WOD
5 rounds for time
Run 400m
20 Ground to OH (Plate)
10 Burpee to plate

Strength
Deadlift 5×4

WOD
24-16-12
Toes to bar
DB snatch alt.

Lepo/Mobility
Mobbailut 7.30&18.30

5rds
2min Amrap
Ergo cal
rest 2min

2min Amrap
WB 10
KB Swing 10
Push Up 10
rest 2min

5rounds as a superset
Strict pull up x 6-8
Shoulder press x8
-rest 2min between rounds

5 unbroken sets
3-6 Power Clean T&G
Front Rack carry 10m
3-6 Push Jerk
OH carry 10m
build heavy UB Set
rest as needed btw rds

Every 3min for 5rnds
Back squat x5

Back rack walking lunge
4×10