Deadlift, rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 7 (3 RIR)
+
1 x 10 @ 70-80%H2

Week 2
1. Deadlfit (dead stop reps) (week 2/8)
5 @70%
3 @80%
1 @90-92%
then
4x4 @ 75%

1. Superset - 4x
   A)Strict pull up 4x5 @rpe8 sc: 4x3 weighted negative pull up/ 15 heavy ring row

B) Strict ring dip 4x5 @rpe8
sc: with band/feet assisted/box dip

C) Accessory
3 rounds of:
A) 12 Arnold press with dumbbells
B) 8/8 bench kneeling one- armed row (kettlebell or dumbbell)

Emom15:
1: 8 cal / max :40s.
2: 15 strict press @empty barbell
3: 7+7 side crunch
4: 8 cal / max :40s.
5: 7+7 one arm row

E2:30 x5:
7-6-5-5-5 back squat
10 d-db floor press

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

WOD
30sec work/30sec rest

4 rounds
- Hollow to superman
- dead hang
- high box jumps
- T2B/pull-ups/C2B/BMU practice

@25lbs db

Partner workout ( YG,IG except synchro work)

120 Double under / 200 single under
100/80 cal row
80 wall balls @9/6kg
60 KB Deadlift 2x24/16kg
40 Sandbag squat @45/30kg
20 single KB devil's press alt. @24/16kg
40 Box jump@60/50cm
60 synchro USA swing @24/16kg
80m Front rack carry @2x24/16kg
100/80 cal row
120 Double under /200 single under

Timecap: 35 mins

Eetu Kudel

A) AMRAP 12min
- 250m row / 15cal echo bike
- 5 box over burpee
- 10 wallball
- 15 sit up/10 T2B
- 40m farmers walk

3min rest

B) AMRAP 12min
- 250m row
- 5 devils press
- 10 box jump over
- 15 KB swing
- 40m sandbag carry

Power snatch + Hang snatch + Overhead squat Build to heavy complex of 1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.