4334 Monday 1/12/2026

A
30s on / 30s off ride for 3 min
*Ramping intensity

2 rds
10 rope rows
10 one & one quarter pushups
5 rope hanging knee raises

2 rds
1 rope climb, only 1 clamp and stand
10 scap hspu
5 pike pushups

30 russian swings
20 kb deadlifts

*Spend remaining time working up to deadlift loading
(15 min)

B
Every 2:30 for 6 sets:
3 reps of a three position deadlift - 8 rpe across

*1 rep of a three position deadlift = 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.

C
2 rds
10 strict hspu
20/15 cal ride
3 rope climbs
20/15 cal ride
10 strict hspu
-rest 3 min between rds-

*15 min timecap

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