Deadlift 3x3 (dead stop)
1@ 72,5%
1@77,5%
1@80%

Skillday
2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 3-10 Russian Dip video or Russian Push-Up video

2) 10-15 GHD Hip Extension with 3sec hold at the top

3) 10-30sec L-Hang from Rings

4)  10m+10m Single Arm Overhead Walk (DB/KB)

5) 5+5 Pistol on a Box (loaded if needed) video

CONDITIONING

3 rounds:
20/15cal Row
50 DU

3min rest

3 rounds:
20/15cal Ski Erg
10 TTB

3min rest

3 rounds:
20/15cal Airbike
15 Air Squat

RPE 3-4, go by feel. Reflect your daily recovery. You can do this for quality as well, not for time!

For Time
15-12-9
Front Squat @70/47.5kg
30-24-18
Heavy Russian Swing @ 32/24kg

• TIME CAP = 10:00

1) Back Squat 4x2x80%
2) Front squat 4x4x50%, explosive

Boxikyykky 5 x 5

Hips parallel with the knees at the bottom position

10min
250m Erg/1min jog/50 Su
10 wall angels
10 wall squats
10m lizzard

Partner workout;
20/15 Cal Row
10 push ups
1 rope climb

10 Rounds total, switch after each round.
TC 17 Mins

Go fast! Scale push ups to go unbroken

3 x DL
2 x Hang Clean
1 x Front Squat

20 min for quality and minimum rest:

3 Skin the cats
6 Handstand push-ups
12 Russian twists w/ moderate weight