Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

AMRAP 30:00 with a partner:
50 Wall balls @9/6kg
50 KB USA swing @24/16kg
40 Anchored Sit-ups
40 Hollow Rocks
30 KB Sumo Deadlift High Pull @24/16kg
30 KB gorilla Rows @2x24/16kg
20 KB single arm Overhead Squats
20 KB Thrusters @2x24/16kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
*One person works at a time. Split as desired.

Rx+ Option: 10 Ring/Bar Muscle-ups in place of 10 Box Jump Overs

Hang squat clean- front squat- jerk

Amrap 5'
Cal row
On 1'- 8 burpees box jump over 60cm
On 2'- 6 burpees box jump over 60cm
On 3'- 4 burpees box jump over 60cm
On 4'- 2 burpees box jump over 60cm
Rest 3 minutes
X 3 sets

Partner wod

Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change!

3 rounds
60s db skullcrushers
50 situps
60s db biceps curl

5 rounds
30s narrow front squat/goblet squat
Direct into
60s weighted stepups
90 sec rest

5* 2 рывка с паха в стойку + 2 рывка с паха в сед

Back squat 3x12 reps

30s Banded Lat Stretch ( Each )
30s Banded Triceps Stretch ( Each )
30s Calf on Post ( each )
1:00 Banded Pass Trough

1000m Row
3 Rounds Empty Barbell :

5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Shoulder Press

For time:

• Row 500 meters
• 30 bodyweight bench presses
• Row 1,000 meters
• 20 bodyweight bench presses
• Row 2,000 meters
• 10 bodyweight bench presses