A. Overhead squat mobility

OHS Mobility and activation

A1. One Arm Dumbbell Shoulder Press 4 x 6-10

6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press

A2. Hand Over Hand Sled Pull 4 x 15

Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull

B. 10 minute AMRAP of Echo Bikes, Kettlebell Sumo Deadlift High Pulls, and Goblet Squats

Echo Bike
10 Kettlebell Sumo Deadlift High Pull
10 Goblet Squat

A. Mikko’s Triangle

40 minute EMOM:
1) X cals row
2) X cals ski
3) X cals echo bike
4) rest

A. SKILL and Strength

Strict HSPU + KB deadlift

B. WOD

For time 5 Rounds

5 burpees on plate
10 plate ground to overhead
100m plate run

Advance 1 cone each round

TC 8 min

A. 1 Barbell Behind the Neck Jerk + 3 Overhead Squats 8 x 1

1 1 Barbell Behind the Neck Jerk + 3 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 3 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 3 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 3 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 3 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 3 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 3 Overhead Squats
1 1 Barbell Behind the Neck Jerk + 3 Overhead Squats

B1. Pendlay Row 4 x 6-8

6-8 Pendlay Row
6-8 Pendlay Row
6-8 Pendlay Row
6-8 Pendlay Row

B2. Turkish Sit-Up 4 x 6-8

6-8 Turkish Sit-Up
6-8 Turkish Sit-Up
6-8 Turkish Sit-Up
6-8 Turkish Sit-Up

A1. Deadlift 6-4-2

6 Deadlift
4 Deadlift
2 Deadlift

Go TNG. Work at 1-2RIR for all sets.

A2. Shoulder Press 6-4-2

6 Shoulder Press
4 Shoulder Press
2 Shoulder Press

Go TNG. Work at 1-2RIR for each set.

B1. Single arm dumbbell Row (1 Hand + 1 Knee on Bench) 3 x 6-10

6-10 Single arm dumbbell Row (1 Hand + 1 Knee on Bench)
6-10 Single arm dumbbell Row (1 Hand + 1 Knee on Bench)
6-10 Single arm dumbbell Row (1 Hand + 1 Knee on Bench)

Work at 1-2RIR for each set. Weak side first.

B2. Alternating Kettlebell Goblet Cossack Squat 3 x 10-16

10-16 Alternating Kettlebell Goblet Cossack Squat
10-16 Alternating Kettlebell Goblet Cossack Squat
10-16 Alternating Kettlebell Goblet Cossack Squat

B3. Half kneeling DB single arm triceps OH Extention 3 x 8-15

8-15 Half kneeling DB single arm triceps OH Extention
8-15 Half kneeling DB single arm triceps OH Extention
8-15 Half kneeling DB single arm triceps OH Extention

A. For Time: Snatches, Bar Facing Burpees, and Bar Muscle-Ups

10 Snatch
12 Bar Facing Burpee
10 Snatch
12 Bar Facing Burpee
10 Snatch
12 Bar Facing Burpee
Rest
10 Bar Muscle-Up
12 Bar Facing Burpee
10 Bar Muscle-Up
12 Bar Facing Burpee
10 Bar Muscle-Up
12 Bar Facing Burpee

B. Accessories

3 sets of:
8-12 3-point DB-rows (each side)
rest 30-60sec.
8-12 single arm DB-Bench Press @21X1 (each side)
rest 30-60sec.

3-5 rounds of:
6-10 reps of:
Hollow rock, V-up, Tuck-up, Hollow hold
rest 60sec. btw rounds