Find 2 RM Strict pull-up
( 0:02's Pause Chin over bar each rep)
* Any Progression * https://vimeo.com/175741058

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

Deadlift day.
Whatever you 4 rep max is; Set 1 you are using 65% of that 4rm , Set 2: 75% Set 3: 85% for a minimum of 5 reps but go to technical failure.

Auxiliary exercises: Hip press 2 x 12, single leg jumps 2x6/side,
Maintenance: Hamstring self myofascial compression, QL S.M.C

20min AMRAP In Pairs

500m Ski
40x KB Swing
30x V-Up
20x DB Devils Press
10x Pull Up

1* Clean & Jerk

3 x 5 Sumodeadlift

3 Rounds for Time:
800m Run
25 Pull-Ups
25 Overhead Squats 75/55

Scale the Pull-Ups to Jumping Pull-Ups as needed and the load on the barbell to be able to do the reps in 1-2 sets.

3 rounds laatua

6 tiukka c2b
6 1-jalan c &j kahvakuulalla
6 1-käden valakyykkyä kahvakuulalla, vuorokäsin
6 dippiä