Tempo Deadlift @ 11X1
6x2
Keep weight Heavy+ across all sets.
Fast up, 1 lockout, 1 down, 1 reset

On the minute for 20min
1. 8-10 handstand push-ups /10-12 box HSPU
2. Toes to bar
3. Shuttle run
4. Rest

3x 3-6

Dragonflag

DELOAD WEEK

Gymnastics skill / capacity

2 rounds
2min easy erg
Every 30s for 2min: 1-3 wall walk
2min easy erg
Every 30s for 2min: 4-8 pull-up
2min easy erg
Every 30s for 2min: 4-8 pistol squat

Sets: 0:00 / 0:30 / 1:00 / 1:30

PERFORMANCE
3 ROUNDS FOR TIME
Stairs or Run*
15 KB Deadlifts @32/24kg
30 Russian KB Swings
15 KB Goblet Squats

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FITNESS
3 ROUNDS FOR TIME
Stairs or Run*
15 KB Deadlifts @ moderate
30 Russian KB Swings
15 KB Goblet Squats

*Stairs 3/2/1 reps. First round 3 reps etc. Run 600/400/200m. First round 600m
- RPE 7
- Video: https://vimeo.com/844322817?share=copy

"Grace"
For time

30 Clean & jerk 60/43kg
Timecap: 7 min

Extra:
Single Leg FL Calf Raises
2 x 20 each. Rest 60s.

Bench Press

5 x 10

( RIR 3, in first & second sets )

Go Every 3:00

5RM in at least 5 sets
15-20 min

5 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time

• Rest 2 minutes between each round.

60/43kg barbell

Deadlift 3x5