3 rounds
8 Ring dips
16 push ups
8 pistol squats alternating
16 air squats

3 Rounds For time

15 Deadlifts 142,5/92,5kg ( Max 75% @ 1 RM )
15 Strict Deficit HSPU 3.5"'/2"

TC 10

• If HSPU are your jamn, go big here and aim to break the deads.

• If dead are your jamn, go big on the deads and break the HSPU.

• The key here is to keep your breaks short.

Etukyykky 3x5

Progressio

RestDay!

For Time:

9-6-3 Deficit Handstand Push Ups
30-20-10m Front Rack Walking Lunge

Deficit 23/15cm
Lunge 60/45kg

CAP 15

Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep

"How Many Fish"

Side Plank ClamShell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 - 5 - 5 - 5

AHAFA

Rest 3min