For time
75 Power clean

Every brake
5 HSPU
10 cal Bike erg
15 Swing 24/16kg

BB: 60/45kg

EMOM21 (50 s work, 10 s rest):

1. Row (moderate pace)
2. Sit-up
3. KB swing (24/16 kg)
4. Air squat
5. DU/SU
6. Ring row
7. Medball clean (20/14 lbs)

DELOAD WEEK

Warm up

4-6min easy erg
+ dynamic stretching (if needed)

Workout

A) 3 rounds
12 back rack lunges (alternating)
3 high box jump
Rest 1,5-2min

B) 3 rounds
30s ring row / 30s rest
30s double DB push-press / 30s

C) 3 rounds for quality
10 cyclist squat (KB/DB)
8-12/side DB external rotation

Bench press 3 RM, then 3x3 @ 90%

30-45min for Quality, go by feel

1) 3-6 D-Ball/Sandbag Squat
Clean *
2) 20+20m Single Arm Farmers
Carry
3) 5-10 Rower Pike-Up
4) 1-2 Rope Climb
5) 3-5 High Box Jump
6) 400m run or 2min machines

RPE 3
* work with what you got. If you
don't have appropriate loading,
you can do Ground to Shoulder
or heavy hang power cleans

4 rounds, 4 mins each, for max reps of:
15/11cal AB
10m Handstand Walk
5 Power Cleans 70/50kg
max reps in remaining time Pull-ups

Rest 1:30 btw each round.

For Time:

Bike 1500/1400m
30 Strict HSPU
Bike 1200/1100m
30 Kipping HSPU
Bike 1000/900m

45 - 60 minutes @ Zone 2 ( Bike, Row, Ski, Run )

Every 5 minutes

1-2 min Single Leg Skill

10-15 daily max in low hang squat clean

E90s x5:
6 push up
9 box get up
18 kbs