Back Squat

1 x 5 @ 65%
1 x 3 @ 75%
1 x 2 @ 83%
3 x 1 @ 88 - 92%

Send Off 3:30

4 RFT:

10 Front Squats 42,5/30kg
10 Bar Over Burpees

TC 8

Three supersets:

• 10+10 one-legged Kettlebell Deadlift
• 15 KB Swing

90s. Rest between sets. No rest between movements. Use same weight in both movements.

Find your 1 RM of the day

weighted dip on parallets

Pistol squat
EMOM 6
Pick reps to reflect to RPE 7

---

Goal & Intensity
-Practice balance, mobility, and single-leg strength.
-Reps at RPE 7 – challenging but not fatiguing before the main workout.
-Think of your foot as “glued to the floor” – a stable base makes the pistol easier.
-Pull your core tight and keep your eyes forward for balance.
Why: Builds stability and control that carry over to many other movements.

Partner WOD, "I Go, You Go":
Row 2k,
100 KBS (24/16kg),
80 Deadlift (50/35kg),
60 Hang Power Clean,
40 STOH,
20 Thruster,
Row 1k

10 rounds for time
3 clean 60/40kg
3 bar over burpee

3 x superset of:
6-8 +6-8 skaters squat
3 weighted pull up or chin up

• rest 2min between sets

Find your deadlift 6 RM of the day, TNG

(not allowed to regrip on the floor)

Sumo Deadlift

5-5-3-3-2-2

Every sets AHAP.

SO 2:45