1-2x1x[2+2]@barbell, 3x1x[2+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

Deficit Deadlift

2 x 6 @ 60+% (2-3 RIR), tempo 3110, , rest 3:00 between sets

– Tempo 3110 = 3-seconds down/1- pause at the bottom position/1-second up/no pause at the top position
– Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit

Deadlift

3 x 3 @ 80+% (3 RIR), rest 3:00 between sets

For time :

18-15-12-9-6-3
Front Squats 40/30kg
Barbell over jumps

3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build up to workout weight on hang squat clean/push jerk
– Sets of 3 bar-facing burpees between sets
+
Once through
20/15 (cal) BikeErg
5 Hang squat cleans @ 61/43kg
7 Bar-facing burpees
20/15 (cal) Row
5 Push jerks @ 61/43kg
7 Chest-to-bar pull-ups

20 x Air Squat
20 x Push up
20 x Mountain Climbers
20 x Burpee

5 rounds

4x9, alternating with B2

1-2x1x[2+1]@barbell, 3x1[2+1]@60%, pp-%, rest btw sets 2min