For time
21-15-9
Deadlifts 225/155
HSPU (sub pike push ups from box)

60 cal row/ 50 cal bike

9-15-21
Deadlifts 225/155
HSPU

For Total Load:
5 Sets of 2

*Aim to increase weights from 7.5.22 

Front Squat

3 x 3 x 75%

4 Sets For Quality:
50% Max Ring Muscle-ups

Deadlift 3 RM, then 3x3 @ 90%

RMU
Warm up classic gym
2x10 pull up to ring
2x10 push up to ring
core to ring (twist, hollow, arch)

Skill RMU
15p
Rmu with bend
RMU to knee
rmu with box/jump
rmu with bend and help
5 rounds for time
10 V sit
15 push up
30 sec pull up hold
15 push up
10 V sit

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps

Warm up(10)
3rds
20 jax
10 single leg dl
20 heels to rear
10 reverse lunge

WRK(20)
choose your workout or make up a workout.

Finisher
50 abs of choice
1:00 quad stretch

3-5 rounds:
10 russian twist with plate 5-10 kg
10 V-Ups/ strick t2b
10 Tuck Ups
10 Ghd
10 sec hollow hold

• Rest 2 min

Back Squat
2x5x70%
2x3x75% - 80%
2x2x85% - 90%
2x1x90% - 95%
Send Off 3:00