Deadlift, rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 7
+
1-2 x 6 @ 85-90%H2

– Build to a heavy double (H2) with 3 rep in reserve
– Once you’ve hit the H2 set, you have 1-2 back-off sets of 6 reps @ 85-90%H2

Kippiheilunta/kippileuka

SLDL 5x8@AHAFA

-12-16 db hang c&j 20/15kg
-6-8 t2b/ 10-12 leg raise
-12-15cal/ 10-12cal ski OR row
-10-12 heavy wall balls 8kg

Paused Overhead squat

5 x 3 @ 60+%, go every 2:00

– 3-sec pause @ bottom of each rep
– Focus on positional strength and balance

5 Rounds for total reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

Waves; jerks from the blocks/rack
3-2-1
3-2-1
3-2-1

Row 3x2000m
4 min rest between sets

Back squat

4 x 4 @ 80+%, rest 3:00-4:00 b/t sets

– Do your first set @ or around 80%1RM backs squat and build up over the remaining sets if moving well

Bulgarian split squat 3x16