Deload week

5 x 4 reps @moderate load

Go every 3:00

Gymnastic EMOM x 16
1) rope climb x 2-3
2) pistol squat x 6-8 (per leg)
3) ring support hold x max hold
4) box jump step down x 8-10

15 min of mobility:

10 90/90 hip rolls
10+10 sitting in straddle straight leg raises
5+5 in dog position hand raises with small plate
5+5 weighted windmills.

10-8-6-4-2
-Push Press
2-4-6-8-10
Strict Pull Up
8/6 Cal Ski between rounds

Ulkoilua

A) For time

40 v ups or scale to abmat sit ups
500m Row

Rest 3mins

B) AMRAP7:

10s hollow hold
10 abmat sit ups
10 suit case crunch
15/12 cals Row

Bench press 1 RM, then sets @ 80-60-40 % (choose reps)

Thruster 5 RM

Kipping pull-up / toes to bar technique

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Mobility

A:
Skill Primer
Dip Muscle Clean, Hang Muscle Clean & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

B:
Power Position Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)