Wod
Treeni
4 rounds
5 Pause Hang Power Snatch @40-50%
10 T2B
15 Cal Row
1 Min rest

Hiki
4 Rounds
5+5 Db hang snatch
10 Hanging knee raise
15 Cal Row
1 min rest

Tc 15 min

DELOAD WEEK

Easy aerobic conditioning

3 rounds:
2min row
2min: 10 lunges + 10 ground to overhead
+
3 rounds:
2min row
2min: 10 sit-up + 10 back extension
+
3 rounds:
2min row
2min: 1+1 turkish get-up + 10 KB swing 16/12

Accessory
Treeni:
3 Rounds
Strict /kipping Hspu 3
UB Strict Pull up 15
Kb side crunch 10+10

Hiki:
3 Rounds
Single arm db press 4-6
Ub Strict Pull up 15
Kb side crunch 10+10
Machine 18 cal

5x 1 Tempo snatch pull+ 1 Snatch
@ 75-85%

Weighted pull ups 5x2x70%

Go every 3:00 x 5 sets
7 Kipping Pull-ups
14 alt Renegade Rows @50/35lbs
21 Double Unders

• Time cap of 2:00 per round to ensure 1:00+ of rest
• Rx+: 2-6 Ring Muscle-ups for Pull-ups and 27.5kg/45lbs DB

Front Squat
Build to a heavy 4 over 5 sets.
Rest 2:30
- Sets of 6,5,4,4,4

Deadlift

10 - 5 - 10 - 5 - 10

75-80% OF 10RM - 100-105% of 10RM

Mobility

Renegade row 3 sets
6 reps/ side