For time:
20-18-16-14-12-10-8-6-4-2
WB 9/6kg
1-2-3-4-5-6-7-8-9-10
Pull-ups

1 Set:

Max Unbroken Strict Pull Ups

DELOAD WEEK

For 32 minutes:
2min row
2min box step up (weighted)
2min shuttle run
2min turkish get-ups (alternating)

Maintain easy pace throughout the workout

4 sets of Overhead Squat
Set 1: 10 @55%
Set 2: 10 @60%
Set 3: 8 @65%
Set 4: 8 @70%
- Rest 2min btw sets

Build to a Heavy Single

EMOMx8

1) 3-10 ttb
2) 3-10 hspu or Db stoh

For time

-5 rds 4 thruster - 8 T2B - 16 reverse lunges 42,5/30kg
-500m SKI
-5 rds NATE: 2 MU - 4 HSPU - 8 KB Swing
-500m ROW
-5 rds 1 rope climb - 2 C&J - 4 BOB. 70/50kg
-500m AB
-50-40-30-20-10 reps of double-unders and sit-ups

Suorinjaloin maastaveto 5x8x45% (noin)

Pystypunnerrus vastaotteella 5x15
-”kevyttä pumppailua”

Yhden käden kulmasoutu 4x15 / käsi

Ojentajat seisten niskantakaa 4x8-15

Vipunostot maaten 3x20
-kevyt/venyttävä

3-4 rounds for quality, 10 reps each:
- Landmine Clean Pull Into Press (rotational work)
- Landmine Cossack Squats (goblet grip)
- Landmine Presses in Split Squat
- Landmine 1-legged Bent Over Row

AMRAP 15
- 5 toes to bar
- 10 wall ball
- 5 toes to bar
- 10 a db hang clean & jerk alternating arms @20/14kg

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Haastaa toes to bar- kapasiteettia 💪🏼