STRENGTH
3×10 deadlift
if you dont have heavy equipment, do singel leg deadlift

WOD
40/30/20/10

• burpees
• squat jumps 
• snatch (barbell, single arm with equipment)

STRENGTH
12′ EMOM

• 12 deep side steps
• 12  push up

WOD
3 rounds for time

• 30 sit thru
• 30 big lunge steps (front and back)
• 30 sit ups
• 30 pistols (scale if you need)

STRENGTH
6′ OTM10-15
deficit push ups

WOD
12′ AMRAP

• 20 half burpees
• 30 russian twist
• 40 overhead lunges

MOBILITY
work on your mobility

• 10′ hip mobility &
• 10′ overhead mobility

WOD
5 rounds for your core

• 20 hollow rocks
• 20 russian twist
• 20 toe touch
• 20 arch lifts

WOD
3 rounds for time

• 30 tuck ups
• 1′ du’s
• 30 squat jumps
• 1′ du’s
• 30 sit ups
• 1′ du’s

MOBILITY
work 10′ on your weak mobility points

STRENGTHeve
ry movement accumulate to 3′
rest as needed

• handstnad hold 
• fire chair

WOD
3 rounds  for time

• 20 push up
• 30 overhead squats
• 20 tuck ups
• 10 burpee tuck jump