Front squat 2 RM, then sets @ 80%, 70%,60% (choose reps)

Deficit Deadlift 15-12-9-6 reps

Ei reenejä

3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate hard
+
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
30 Speed rope skips
10 V-ups
+
Build to workout weight for the DB snatches
* Practise Toes-to-bar complex a few times between sets:
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
2 Rounds @ workout weight
4 DB snatches
4 Toes-to-bars
20 Double-unders

Obliques: EMOM for 3 rounds
1) Kneeling MB side throw to wall (right side)
2) Kneeling MB side throw to wall (left side)
3) Rest
4) Russian twists
5) Weighted plank hold
6) Rest

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 rounds for quality
8 Ball Slams
6 Split jumps
4 Plyo Push-ups
2 Seated box jumps
400m Row @ RPE 2-3

4 rounds for quality
40/30 calorie Echo bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Weighted chinup 2 RM, then max reps without weight

6x4min on 1min off

4min AMRAP:
15 KB swing @ 20/12kg
10 KB clean
5 worm walk out
10 (5/5) KB teapot
15 TRX row
continue next AMRAP where you finished