A. Mobility Overheadsquat Position

Shoulders, Spine, Hips and Ankle Mobility

A. 6 minute EMOM of Running, SkiErgs, Rowing, and BikeErgs

Run
SkiErg
Row
BikeErg

A1. Back Squat 4 x 6-8

6-8 Back Squat
6-8 Back Squat
6-8 Back Squat
6-8 Back Squat

A2. Parallette Push-Up 4 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

scale to elev. hand push ups.

A3. Hand Over Hand Sled Pull 4 x 1

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

B. Accessories

3 sets of:
6-8 single leg RDL @31X1 (each side - contralat. loaded)
10-20sec. Add. plank (each side)
15 band pull aparts (1sec. hold at peak)

Warm Up

3 rounds
15m plate OH carry each side
15m fronthold plate carry
15m 90° plate carry
15m pinch grip plate carry each side

A. Strength

Wallclimbs + renegate rows

B. Wod

In teams of 3/4
2 rounds of 1:00 each movement


1 Partner skierg
1 Partner ringrows
1 Partner A jumps
1 double DB fr carry

A. Oly Build up Sequence

Every 90s for 16 sets

4 sets
3 hang clean pulls
2 hang power cleanwith 3s pause in catch
1 splitjerk (3s pause in dip )

4 sets
2 hang clean pulls
1 hang powerclean (deep catch)
1 splitjerk (3s pause in catch)

4 sets
1 hang clean pull
1 hang clean
1 splitjerk

4 sets
1 Hang clean
1 splitjerk

A. Single Arm DB reverse Lunges 3 x 10-15

10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges

Work at ~2-3RIR for all sets. / Reps are for each side / Hold DB in contralateral Hand in Farmers Position

B1. Single Arm Kettlebell Overhead Press 3 x 8-15

8-15 Single Arm Kettlebell Overhead Press
8-15 Single Arm Kettlebell Overhead Press
8-15 Single Arm Kettlebell Overhead Press

B2. Supinated Barbell Bent Over Row 3 x 8-15

8-15 Supinated Barbell Bent Over Row
8-15 Supinated Barbell Bent Over Row
8-15 Supinated Barbell Bent Over Row

C. Accessories

3 sets
8-12 Pike Leg Lifts
8-12 banded crunches
8-12 side laying external shoulder rotation each side