Deadlift:

Find a heavy single squat stance deadlift

*then 5×5 deficit or block pull

Accessory:

Hip thruster heavy 5

*then 3×10

Pendlay row 3×8-12

WOD:

15 squat clean 60/42,5kg

15 strict hspu

5 legless rope climbs

15 strict hspu

15 squat clean

-5min rest-

10 squat clean 85/55kg

20 kipping hspu

5 rope climbs

20 kipping hspu

10 squat clean

WOD:

3 rounds

100 double-unders

20 strict hspu

5 legless rope climbs

20 strict hspu

100 double-unders

-5min rest between rounds

10min amrap:

7 power snatch

14 ohs

21 bar over burpees

-42,5/30kg

WOD:

20m hs walk

9 squat clean

20m hs walk

9 squat clean

20m hs walk

9 squat clean

20m hs walk

-85/55kg

Mobility

WOD:

3-2-1 rope climb

6-4-2 squat snatch

-85/55kg

Pull:

5×5 deficit deadlift

WOD:

21-15-9

deadlift

ring dip

-100/70kg