2-4sets:

3+3 Turkish get up
D-ball max hold

5 sets of 12, 10, 8, 8, 6 reps:
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
*target load of max ~77%, rest btw sets 3-4min

Z2 Work

45-60min Run/Erg

AMRAP 10 @ steady

1-2-3-etc.
Handstand walk pirouettes*
Rope climb

The HSW pirouette setup as per the video (5’ segments), you can kick down between the reps or go unbroken

Part A).
Skill Primer
Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Halted Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+2+1 / 55%-70% 0:03 pause in split)

2K row test

WU
Juoksua ulkona, joten lenkkarit mukaan!

CF

20x
40sek on, 20 sek off
1. 2xKB C&J
2. Bike
3. 2xKB snatch
4. Bike
5. Bear hug carry
Rest 3-4min

20x
40sek on, 20 sek off
1. Lunge jumps
2. HSPU variation, ~2sets
3. Burbee box jump
4. BMU, 1-2sets
5. V-ups

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, bs-%, rest btw sets 3min

Deadlift 5 x 10 @60%