EMOM 20
RX
3 Pull up
6 Push up
12 Air squat

Scaled
4 Ring row
6 Incline push up
10 Air squat

2 x SP-PP-PJ-SJ

@ 50% of SP

Deadlift 5RM

Build in 35 minutes maximum weight of 5 rep. Deadlift

Example approach sets :
10 @ barbell
10 @ 30%
10 @ 40%
6 @ 50%
5 @ 60%
5 @ 65%
5 @ 70%

And continue To Max.

Rest 2:00 - 3:00 Between Sets.

OHS 5x3

Deadlift
4 - 4 - 4 - 4 - 4
-compare to 28.8.

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Goal & Intensity
-Build raw strength and midline control with heavy sets of four. Focus on clean lifts — no rush, just quality.
-A heavy but controlled pulling session to develop strength and strong connection to the floor.
-NO ALL OUT MAX EFFORT
-Weight is brought down after every rep, no dropping!
Tip: Create tension before the bar leaves the ground — “tighten up, then pull.”
RPE: 8–9 → heavy, but all reps should remain technically solid. The last set should feel challenging.
Why: This workout develops posterior-chain strength and spinal control, key for performance and injury prevention across all movements. The accessory work targets hamstring stability and single-leg balance, essential for resilient and powerful movement.

3 x alkavalla 2min
3 veto (clean pull)

Back squat

4x6

E3MOM / 1-2 RIR

Hang Squat Clean + Squat Clean + Split jerk

10 x ( 1 + 1 + 1 ) build up to 75%

Go Every 1:30

4 x 4 back squat
- tempo 3sec down
- leave one rep in the tank
- rest 3 min btw sets

Good morning 3x8