Chest vs. Upper Back – 4 rounds (each superset)

DB Incline Bench Press – 12 reps (15/10 kg)
Face Pull – 12 reps
30–60 sec rest between supersets

2 rounds
10 Handstand shoulder taps
10 Scapula pull-ups
10 Tension swings
5 Kneeling jumps
+
Deadlift
Build to workout weight
+
1-2 rounds @ increasing pace
6 Deadlifts
6 Handstand push-ups
3 Burpee box jump overs
6 Chest-to-bar pull-ups
– 0:30 rest between rounds –

3 rounds of the following, for time. On part B, every round different movement:

• A. 200 SU
• B. 50 of: WB / Box jumps / Burpee to weight plate
• C. 25 one-arm alt DB snatch @ 22,5kg

While doing the above, every 2min: 1 DL @ 100/70kg

3-5 rounds

Reverse Hypers: 10 reps
Jefferson Curl: 10 reps

Odd: 1-2 Rope Climbs + 30s Dead Hang

Even: 3-5 Handstand Push-Ups (HSPU) + 30s Handstand Hold

Maintain proper form and control, prioritizing technique over intensity to support recovery and skill development!

Deadlift 5x5

Load: 50–60% of 1RM

Rest: 2:30 min between sets

Back Squat 5x5

Load: 50–60% of 1RM

Rest: 2:30 min between sets

EMOM 9 @ increasing pace
1) Bike
2) Row
3) Ski

1st round workout pace
450m Bike
16 (cal) Row
12 (cal) SkiErg

-2-3 x 20s ALLOUT!
*2min rest
*right from the first, give everything you got!!
*score: total calories

Bar muscle-ups

1-2 Rounds

3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)