Deadlift

Build to a heavy set of 8 (H8) @ RPE 8 / 2 RIR (72-78%1RM)
+
2 x 8 @ 90%H8

ACCESSORY:
ABS
2-3 rounds
10 medball pike abs
20/20s sivulankku tähtipito
8 strict toes to bar

5:00 BikeErg
+
2-3 rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks, alternating
5/side Pistols to a band
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
1000m BikeErg
10 GHD sit-ups
1 Rope climb
10 Single-leg squats, alt
8m
3-5 Ring muscle-ups

2 Rounds For Time :

30 Wallball Shots 20/14p
30 Sit-Ups
10 Front Squats 60/42,5kg

TC 12

5+5 yhden käden valoja

10 rounds:

• row 250m
• 1 Legless ropeclimb
• 3 STRICT HSPU
• 5 T2B

4x4min, 2min rest between
(A+B+A+B)

A: AMRAP of: 12/9cal Airbike, 9
Deadlift, 7 Hang Power Clean, 5
Jerk

B: 400m run then remaining time
AMRAP of: 24 DU, 12 KBS
@24/16kg, 8 HSPU

Overall RPE 4, very heavy
breathing.

Loadings:
Rxd: 70/50kg
Masters: 50/35kg
Tailored: 40/30k

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

5 sets building to challenging: Rest 2' between sets

1 Hang snatch pull
2 Hang power snatch
2 OHS

Rest 2'min Then...
1'min of MAX Power snatch @80%

20s on - 30s off for 5 rounds:
a) ring row w/ 2s pause at the top
b) double kb bottom up press
c) ball slam
d) negative dragon flag / bent knee dragon flag / toes-to-rack
e) rest