Romanian Deadlift 5×6 Across
3 sets:
30 Banded good mornings,
20 Heavy swings,
10 Front squats,
60s Chinese plank
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
Skill: Hanstand hold / Pike push-ups+EMOM x8:1. 6-8 pike handstand push-ups2. 30-40 seconds wall-facing handstand hold 5 rounds for time:8 calories10 push-ups12 kettlebell swings
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
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