A) EMOM x 15 min (5 sets)
1: 5 bench press @ 20X1
2: 8-10 supine medball hamstring curls @ 21X1
3: 5-10 strict supinated chest to bar pull-ups
*Increase weight on bench press and end on a heavy 5.
B) For time:
– 1000/800 meter row
– 20 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 100 double unders (300 single unders)
C) 3 rounds not for time:
– 10-15 bent over DB row/arm
Rest as needed
A) “Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval). Pick a level:
Level 1
A) EMOM – 1 Muscle up
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 20 Wallballs (20/14)
D) EMOM – 10/8 Handstand push-ups
Level 2
A) EMOM – 12/9 Pull-ups
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 15 Wallballs (20/14)
D) EMOM – 6/4 Handstand push-ups
Level 3
A) EMOM – 8/6 Pull-ups
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 10 Wallballs (20/14)
D) EMOM – 12/9 perfect push-ups
B) 3 sets:
500m row for time; R3M
A) E90S x 12 min
– 1 push press + 1 push jerk + 2 split jerk
B) EMOM x 15-21 min
1: 12 KB swings (70/53, 53/35)
2: 10 Push press (115/75, 95/65, 75/45)
3: 40 Double unders
A) E2MOM x 12 min (6 sets)
– Power clean cluster 1.1 @ 80-90%
(rest exactly 10 sec between each rep)
*Heavier than 3/28
B) 3 rounds for time:
– 400m run
– 12 Deadlifts (225/155, 185/115, 135/95)
– 15 Box jumps – SD (24/20”)
A) E2MOM x 10 min (5 sets)
– 5 TnG push press
*Building to a heavy 5
B) EMOM x 12-15 min
– 3 power clean + push press (135/95, 115/75, 95/65)
– 5 burpees over the barbell
C) 3 rounds not for time:
– 10 DB tricep rollback extensions
– 40 sec BB behind the back wrist curls (55/35)