A. For „time“:

10-8-6-4-2

Plank to Push-Up
Inverted Row

Between Sets perform 10m Walking Lunges. Inhale trough nose(eccentric) exhale trough mouth(concentric). Find constant pace and flow through workout.

B. 2 Sets of:

ME DB Rows in hinge position(15+) + ME DB Incline Flys(15+)

C. 1 Set of:

Cover 20m distance with heavy SB in the following pattern:

One step left, one step right, one SB Squat. Shoot for a BW SB.

D. EMOM 5(5 Sets):

5 Leg Curls + 5 Leg Extensions

E. Find max weight for following complex:

1 SB Clean + 2 SB Front Squats + 3 SB Thrusters

F. 4 Rounds of(6:00min total):

:30s Passive Hang
1:00min Paleo Seat

5 Rounds for time:

15 Deadlifts 60/40kg
400m Run
15 GHD Sit-Ups