21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 50/35#
• Burpee Box Jump Overs 24/20”
Goal: 5 min.

4 rounds for reps:
3 min AMRAP:
• 3 Deadlifts 185/115#
• 6 Ring Dips
• 9 Air Squats
• 12 Burpees Lateral over Bar
1 minute rest
Goal: 250.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

10-8-6-4-2 reps:
• Deadlift
Start with 50% 1RM and increase weight after each round to finish as heavy as possible.

5 Rounds for total reps

Set of Bar muscle-ups
1000m Bike Erg

Intent. Work on your bar 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 bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

TABATA miniband sideplank clamshell alt sides
TABATA 8x 20s miniband glute bringe/ 10s hold
TABATA dual/single leg lowers & hollow hold

Back squat/ front squat

BS 80 squats
Light to moderate ( 25-65 kg)

FS 40 squats
Semi light to moderate ( 35-55 kg)

Week 2 of 8 of this cycle.
Front Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Back Squat

• Build Up To Days 3RM (6-7 Sets)

*rest 3min between sets

Strongman

A) 3 Sets Of:

• 20m Walking Lunge (Tanko niskassa) @50kg
• 20 GHD
• 40m SB Bearhug Carry @heavy

*rest 3min between sets

B) EMOM 12:

1: 10 Heavy KB Swing (32-40kg)
2: 10-15 Parallette Push Up
3: 5-10 Strict Wode Grip Pull Up

Accessories

A) 3x:

• 10-15 DB Seated Lateral Raise
• 10-15 BB High Hang Muscle Snatch (älä käytä jalkoja yhtään, pelkällä yläkropalla lantiolta nonstop liike)

*rest 30s between movements, 2min between rounds

B) 3x:

• 10/10 KB Side Bend
• 10-15 Strict T2B
• 20-30 Russian Twist w/plate

*rest 30s between movements, 3min between rounds)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top