4x 4 muscle clean
*2min rest

Romanian Deadlift

3 x 10 @ 1-2 RIR, rest 3:00 b/t sets

-no tng
-2-3min rest
-significant increase from last week
-RPE 8-9

*put the red platform under your feet

6@70%, 6@75%, 6@80%, jerk-%, rest btw sets 2min

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%

5@up to 70%, then DROP SETS 4-5x5@-10%, fs-%, rest btw sets 3min

Alternate B1/B2

B1. Seated strict press – 3 x 6 @ 1-2 RIR rest 1:00 before B2

B2. Single arm DB row, rest 2:00 before B1
2 x 8-12/side @ 1-2 RIR
1 x AMAP @ same weight

8min FQ
15m sled push *add weight each rd
15m bodyweight walking lunges

EMOM8
1: 6-12 pistol squats
2: 30s plank + hip rotation

EMOM8
1: 30-45s sideplank hold
2: 30-45s sideplank hold

E2,5min x5
10 back rack reverse lunges
15-30s hollow hold

*pp flat footed/full foot & don't do this Touch & Go -style! *BTN=Behind The Neck

5+3+2@barbell, 5+3+2@up to 70%, then DROP SETS 4-5x1x[5+3+2]@-10%, sp-%, rest btw sets 2min

Shoulder Press

5-5-5-3-3-3-2-2-2

Go Every 2:30