3x10 Bulgarian split squats
10 reps per leg

4 rounds:
30m Skillmill Sledge Push (10/9)
10 KB Deadlift 2x24/16kg
20m KB Farmers Carry
6 Box Jump Overs 60/50cm
20m KB Farmers Carry
- Rest 1min btw sets

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, rest btw sets 2-3min

6 sets:
3 Deadlifts w/ 3sec pause at top
- TnG lifts, build by feel
Rest 3min btw sets

Voima
E3MOM, 4rds, As super set
DB Hip thrust 10-12
Vatsarutistus 10-20s

WOD
12-10-8-6-4-2
WB clean
Ergo cal

Deficit Deadlift

2 x 6-8 @ 3 RIR (55+%1RM DL) , rest 2:00-3:00 between sets

• Do your first set @ or around 55%1RM deadlift, then build up if you can on the next set, while sticking to the RIR and tempo. Quality > load – Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit – Deficit deadlift is a useful variation to help improve your set up position, strengthen your pull off the floor and to reinforce leg drive. – Control the way down and keep your chest tall to fight for a strong bottom position.

Deadlift

3 x 3 @ 75-80%, rest 3:00 between sets

B2.
3@barbell, 3@up to 85-88%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

For time :

21-15-9 Push Press 42,5/30kg
15-12-9 Bar over burpees

TC 6

RDL + BENCH PRESS

*rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

3-4× 5+5@RPE9, 1 reps left, rest btw sets 2min