Deadlift ( Deadstop )

10-10-8-8-6-6, building

Go every 3:00

Shoulder press 1x8, 1x6

Pause front squat + Front squat

4 to 6 x 1+(1-2) @ 82+%, go every 2:30-3:00

6x
4min ON/2min OFF

20/15 Cal
6 Shuttle Runs

Liikeparin kulmasoudun kanssa

2 rounds for time:

40 Box Jumps 60/50cm
40 Jumping Pull-ups
40 Kettlebell Swings 16/12kg (US)
40 Walking Lunge Steps
40 Knees To Elbows (scaled: kipping leg raise)
40 Push Presses 20/15kg
40 Back Extensions
40 Wall Balls 9/6kg
40 Burpees
40 Double Unders (scaled: 100 SU)

TC 50

2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Inchworms
3-5 Back support slide throughs
3-5 Pike compression slides
+
2 Rounds
6-8/side DB external rotations
4 Pull to standing from the floor
8-12 Wall balls
+
Once through
8/6 (cal) SkiErg
8 Wall balls @ workout weight/height
8/6 (cal) SkiErg
6 Wall balls @ workout weight/height
8/6 (cal) SkiErg
4 Wall balls @ workout weight/height
1 Legless rope climb

Power clean + split jerk

6 x 2+2 @ 65-70%, go every 1:30

2 Rounds @ base*

10:00 BikeErg
10:00 Row
10:00 SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Back squat – Build to a 2RM

– Build to a 2 rep max back squat
– A true 2RM attempt means you risk failing the second rep (ideally you don’t)
– Examples below assume that you have done your general warm-up with an empty barbell and then have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a 2RM goal in mind and work backwards from there.

Example 1 (bigger jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 80-85%, 1-3 x 1 @ 85-93%, 1-3 attempts at a 2RM @ 90+%

Example 2 (smaller jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 6 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 3-4 @ 75-80%, 1-2 x 2 @ 80-85%, 1-3 x 1 @ 85-93%, 1-3 attempts at a 2RM @ 90+%