Deadlift 4 x 6r @65%

27,21,15,12,9
Cal Row
Wall Balls

6-6-6-6 of:
BB Front Squats
6 @ 9 RPE (-10%) (Load Drop)
70% 1RM 6 reps
75% 1RM 6 reps
75-80% 1RM 6 reps
70% 1RM 6 reps

4 Rounds of:
15 Toes to Bar
15 Calorie Row/Bike/Ski
15 Double KB Clean + S2OH
Rest 60s after each round
Timecap: 20 mins

3 rft of
400m Run
20 Burpees
15 Knees to Elbows
10 ???

150 wall balls, 90 DU or 180 singles time cap 12 minutes

Total 90min
WU: 1000m row, 3 rounds: rope climb, hand stand, 10 KB snatch (8kg, 12kg, 12kg)
Mobility
HBBS, Wendler week 1
Pull-ups day 6, negative 6, 10, 8, 8, 12
Ring dips, negative 5x8
500m row

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull
2) 3-5 Arch to L-Sit
3) 30sec Wall Sit (loaded anyhow)
4) 5+5 Monkey Press
5) 10-20 Scapula Push-Up

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

2km row for time

21-15-9:

• Dumbbell thruster
• Sit-up
• 100 m run