2x 3 @75%
2x 2 @80%
2x 2 @80-85%

6 sets of Deadlift
Sets 1-2: 4 @70-75% 1RM
Sets 3-4: 4 @75-80%
Sets 5-6: 4 @80-85%
- Rest 2-3min btw sets.
- All reps must be deadstop reps.
- Use straps if available.

EMOM 10:
5 Burpees, no jump + 5 Squat Jumps + 5 Pull-ups

3 rounds each /Rest 2 min after every 9 minutes

1. 3 MU/ 7-12 C2B/pull up
2. 16 OH Lunges 22,5 / 15kg
3. 14 DB snatch

Rest 2 min after 3 rounds

1. 10 (S)HSPU
2. 10 Heavy WB
3. 9-15 cal AB

Rest 2 min after 3 rounds

1. 2 Rope
2. 15 GHD
3. 8 Box over Burpee

Rest 2 min after 3 rounds

1. 3 C&J 70 / 50kg
2. 5 Front squat
3. 2-12 m Hs walk / 16 shoulder tap

Rest 2 min after 3 rounds

🌳🌱☘🌿🌾⚘

AMRAP 20:

10 HSPU
30 Double Unders
20m Double DB Frontrack Lunge

DB`S 22,5/15kg

AMRAP 5

Toes to bar

EMOM: 9 Deadlift 85/60kg ( Start at DL )

Rest 5 min

AMRAP 5

Chest to bar

EMOM: 9 Front Squat 42,5/30kg ( Start at FS )

Build to heavy Set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD

Build to heavy set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD

5 min Foam Roll
4 min any machine
3 Rounds:
6 Ring Row + 12 Hollow Rocks + 18 Reverse Lunges
2 min Child Pose
5 GM
5 Back Squat
5 SN Grip Press
5 SN Deadlift
5 OHS

Then

1:00 Sn Grip OH Hold
1:00 Glute Bridge Walkouts