Deadlift ( Stop´n Go )

2-2-2-3-3-2-2-2

Go Every 2:30

2 Rounds

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)

8 x 200m

Rest 2 min

2 x 800m

Rest 3 min

5rft:
400m run
15 Push press 52,5/35kg

For time:
1000m row
800m run
1000m row
800m run
1000m row

20 - 30 minutes :

2k Bike
3 High Box Jumps

For time:

2 Rounds :

8 Power Snatch 80/57,5kg
8 Bar Facing Burpees

2 Rounds of :

8 Power Snatch 70/47,5kg
8 Bar Facing Burpees

2 Rounds of :

8 Power Snatch 60/42,5kg
8 Bar facing Burpees

( 12 - 15 )

RX
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
INTERMEDIATE
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
BEGINNER
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

A,
Hang Power Clean + 2 Front Squat + Split Jerk 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+2+1) in 15-20 mins.

B,
For time:
4 rounds of:
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg
7 Box Jump Overs @60/50cm
-- Rest 3 mins --
4 rounds of:
7 Box Jump Overs @60/50cm
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg

Goal: sub 8 mins on each 4 rounder

C,
Every 1 min for 5 mins do:
3 Strict Pull-ups
3 Toes-to-bars
3 Bar Muscle-ups

If this feels "easy" try adding 1 rep to each movement every round.

A,
Complete as many rounds as possible in 30 mins of:
Ski, 250 m
10 Deadlifts @142/125kg
Row, 500 m
20 Burpee Pull-ups
Bike, 1500 m
30 Wall Balls @9/6kg

Goal: 3 rounds

B,
For quality:
3x6 L/6 R Eccentric Split Stance Good Mornings, pick load
Samson Stretch, L 1 min/R 1 min
3x5 Tempo Kang Squats, pick load
3x6 Eccentric Tricep Extensions, pick load
Pec Stretch, L 1 min/R 1 min
2x6 Tempo Dumbbell Strict Press, pick load

Eccentric Split Stance Good Mornings- 6 secs lowering
Tempo Kang Squats- 3 secs lowering and 3 secs standing
Eccentric Overhead Tricep Extensions- 6 secs lowering
Tempo Dumbbell Strict Press- 3 secs up and 3 secs down

C,
Shoulder Accessory
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.