Back squat

Find a heavy set of three.

Hissillä ylös ja painovoimalla alas

Cash in: 3 rope climbs

Then 5 rounds for time
– 2 wall climbs
– 12 wall balls

2 x 15min amraps

A:
12 cal row
10 db box step overs (pick weight)
8 kb swings 24/16kg

5min rest in between rounds

B:
12 db snatch (pick weight)
10 db overhead lunges L
10 db overhead lunges R
30 du's

Imperium Extra Core Workout IX

4 rounds for time
– 20 sec wall facing hs hold
– 20 sec plank
– 20 sec side plank (20 sec on both sides)

Rest as little as possible

A clean thruster is nice thruster

8 x every 90 seconds:
– Hang clean + thruster (2+3)

Find a heavy set.

I like to party and by party i mean i like to do a lot of T2B's and box jumps

for time:
21-15-9
– t2b's
– box jumps

Rest day

Rest day: Recovery work and mobility

Deadlift

Deadlift E2MOM
– 8 x 3

Last 5-6 sets with the same weight. Leave a few reps in the tank.

Sundays are made for quality

3-4 Rounds for quality
– 8+8 hollow body single arm flies
– 20 cross body mountain climbers
– 40m d-ball carry

CFEG: Core & HSW 1310

Core, two rounds of:
5 Strict TTB (bench)
10 Russian twist
20m Sliders
40 sec hollow hold

Handstand:
5 x Kick2HS
5 x HS shrungs
2 x 8 HSH agaist wall, hands to plate
5 x HSH, free

Then, continue to practice with:
a) Kick to HSH and arch to wall
b) HSH and shoulder taps
c) HSW towards wall
d) HSH agaist RED band
e) HSW 10000m

CFEG: Russian Dips and rope pull-ups

5 Rounds of:
5 russian dips
5 rope pull-ups (alt upper hand)