Functional Fitness

Warm up:
3 Rounds of:
10 Wall squats
10 Rocking push-ups
10 Sit-ups
20-30 sec Dead hang

Strength: Front squat

Warm up: With an empty barbell
10 Front rack alternating elbow raises
10 Back rack alternating elbow raises
5 Good morning
5 Front squat, slow down, fast up
5 Front squat, with 3 sec pause in the bottom of the squat
5 Front squat, one and halves

Front Squat
4 x 4 @ 75-80%, 3 min rest between sets.

WOD prep:
10 Kip swings
8-10 Strict knee raises
3-5 Hanging leg raises to 90°
5+5 DB Push press
4+4 DB Front squats
3+3 DB Thrusters

2 Rounds of:
6/4 cal Echo bike / Row
3-5 TTB
3 DB Thrusters
30 sec rest

WOD:
Every 6 min x 3:
27/21 cal Echo bike / Row
21 TTB / Hanging leg raises to 90°
15 DB Thrusters 2 x 22.5/15kg