3 rounds
10/8 cal bike or row
10 single leg deadlift with KB
10 good mornings

Speed Deadlifts
EMOM x 8
8 reps @ 45-50% 1RM

WU

10 min
10-15 Swing
10-15 Hollow rock
10-15 Air Squat

E3MOM x4:
6 tuck up / kipping k2e
8/5 cal row
12 s a. db stoh

Target: work 1:00-1:30 / interval

8x20sec on and 30 sec off

mt climber twist 20 secs
pause squat 10 reps
burpee 15 reps
high knees 40 secs
jumping jacks 40 secs
1 min wall sit
take 20 sec break between each workout

3 sets:
1 hang squat clean + 2 touch and go squat clean

3 sets:
1 squat clean

Samalla painolla deadlift

Warm Up: 3 sets
30" hollow rock
5 yoga push-ups
20 mountain climbers

Strength: 15' Time Cap
Back Squat, 5x 5 reps
*Build to heavy in 5 sets of 5 reps (including the warm-up set). Purpose is to test neuromuscular efficiency and build a solid foundation for BS by the end of the 4 week training cycle.

Metcon: 10 rounds for time:
- 10 alt. DB snatch (22.5kg / 15kg)
- 15 wall balls (9kg / 6kg)
Orientation: Conditioning
Time Domain: Long
Pace: Sustainable

Accessory Work:
3x 10 Good morning
3x 10 strict TTB
Scaling Options: 15-20 V-ups or Tuck-ups

WU
Flow 8, squat flow

3-4rds
8-10 Good Mornings
8-10 DB/KB Press
8-10 Goblet Squat

Warm up
- 400 m run
+ 3 sets
- 10 banded good mornings
- 16 alternating goblet lunges
- 15 sit ups
A) Clean Grip Deadlift
5 x 5-7 reps @ 3111 rest 1-2 min (moderate loads focus on great positions)

B) EMOM 9
Min 1: 30 sec split squat iso hold left
Min 2: 30 sec split squat iso hold right
Min 3: 30-40 sec Front leaning rest

C) Conditioning
4 rounds for time
- 100 m run with med ball
- 12 box jump step downs
- 15 Medball sit-ups