Mobility

Atarim

Strength:
Legs & Pull (Superset)

Deadlift:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Metcon:
3 RFT
400m Run
15 pushups
15 airsquats
15 situps
15 pullups

Independent part: overhead mobility + warmup
then

Class 10:00.
EMOM for 10 min.
10 strict toes to bar.
then

“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)

Post your results to the Whiteboard.