"The ghöst"

6 rounds of
– 1min du's
– 1min db box step overs
– 1min row / assault bike for cals
– 1min rest

Rest day

Rest day: Recovery work and mobility

Perspiraatiokiertoa

6 x 3min amrap / 3min rest, alternating between

A:
5-8 strict pull-ups / c2b's
12 kb swing s32/24kg
20 du's

B:
5-8 strict bw dips
12 db snatches 45/35lbs
15 air squats

Back squats

Back squats, 4 x 8 e3mom.

By now in some sick way you're starting to like lunges

10min emom alternating between
– 8+8 single db overhead walking lunge
– 20-30 russian twist with medball

Rest day

Rest day: Recovery work and mobility