Romanian Deadlift 1x10

Deadlift 1x3

3x
10 hand release pushups
20 single leg vups

3x
10 front raises
10 lateral raises
10 rear raises

10min easy
4 x 5min 200-205W
3min easy between the sets
10min easy

Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to heavy 3 (H3) @ RPE 8
+
3 x 6-8 @ 80-95%H3

A2. Strict chin up, rest 2:00 before A1
Build to heavy 3 (H3) @ RPE 8
+
3 x 6-8 @ 80-95%H3

– Build to heavy 3 (H3) @ RPE 8
– Once you’ve hit your heavy 3, perform 3 back off sets of 6-8 reps @ 80-95% of your H3

frontsquat up to heavy (can be daily 1RM)

Strongman

OH Lunge

• Build up to days heavy 10RM (5/5) OH Lunge

EMOM 16

1: 10m Heavy Yoke Carry
2: 10 SB Squat
3: 30m DB Heavy Farmers Carry
4: Rest

Metcon

5 Rounds For Time:

• 20 T2B
• 15 Deficit Push Up (plate)
• 10 Pistol Squat

Accessories

4 Rounds For Quality:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

Accumulate 15, 30 or 45 Ring muscle-ups

Set of ring muscle-ups

After every set of muscle-ups, perform 10x Cross-over single-unders OR double-unders for every muscle-up completed. e.g. 5 Ring MU = 50 CO SU or DU
Number of reps. Choose based on your capacity, you’re looking to hit sets of at least 3 repetitions, ideally more.
Movement options.
Ring muscle-up → Seated ring muscle-ups → Bar muscle-ups → Jumping bar muscle-ups
Cross-overs/double-unders → Speed rope skips

Hang power snatch 1RM

Row Intervals

5x4min On/2min Off:

• Row for Meters

*RPE 7/10

Accessories

A) 3-4x Superset:
- 45-60s SB Bearhug Hold
- 10/10 KB Side Bend

*rest 2-3min Between Rounds

B) 3-4x Superset:
- 30/30s Weighted Side Plank
- 10 Banded GHD Hip Ext. + 30s Hold

*rest 2-3min Between Rounds