A) Build quickly to 75% bench press
B) EMOM x 15 min
1: Bench press 5@80% – 3@85% – 2@90-95% – 1@95+% – 1@ 95+%
2: Bent over DB row x 6-8/side AHAP
3: rest and build on BP
*Heavier than 7/5
C) Every 4 minutes x 16-20 (4-5 sets) @ 90%
– 250/200m row
– 6-10 Toes to bar
– 10 Push press (115/75)
– 30 Double unders (90 singles)
D) Optional: 3 sets not for time
– L-sit single leg lifts x 20/leg
– 15 DB tricep rollback extensions
A) EMOM x 15 min (5 sets):
1: Box squat x 3 reps @ 21X1 (build heavier than 7/11)
2: 3-5 Muscle Up turnovers on low ring
*Use leg or band assistance as needed.
3: rest and build on box squat if able
B) For time:
– 600m run
– 15 CTB pull-ups
– 21 front squats (135/95, 115/75, 95/65, 75/45)
– 400m run
– 12 CTB pull-ups
– 15 front squats
– 200m run
– 9 CTB pull-ups
– 9 front squats
A) Quickly build to an 90% power clean
B) Every 30 sec x 10 min (20 reps)
– 1 power clean @ 90%
C) 3 rounds not for time:
– 15 BB hip extensions @ 20X1
– Double DB overhead walk AHAP x 1 lap
– Box push x 1 lap
– 20 banded woodchoppers/ side
*don’t rest more than 1-2 minutes between movements
D) For efficiency:
– 50 banded pull throughs
A) Every 90 sec x 15 min (10 sets):
– 1-2 front squats @ 85-90% (3-5% more than 7/7)
B) Every 4 minutes x 16 min (4 sets):
– 200m run
– 10 thrusters (115/75, 95/65)
– 6-10 CTB pull-ups
*RX+ perform 1-3 muscle ups instead.
Masters
A) Every 90 sec x 15 min (10 sets):
– 1-2 back squats (heavier than 7/7)
B) Every 4 or 5 minutes x 16 or 20 min (4 sets):
– 200m run
– 10 DB thrusters
– 6-10 scaled pull-ups
A) Every 8 minutes, for 32 minutes (4 sets) of:
– Row 750/600 meters
– 15 deadlifts (185/125, 155/105, 135/95, 115/75)
– 12 push-ups (chest to floor)
– 9 box jump overs (24/20”)
*Note times for each set, and add them for total working time.
*Increase interval times to 10 or 12 minutes if needed.
*Deadlifts should never get ugly and should stay UB for first 2 sets at least.
B) Foam roll 1 min each part:
– quads/IT band
– glutes
– lower back
– lats
– scapulas/t-spine
Masters
A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:
– Row 500/400 or 750/625 meters
– 15 tough Russian KB swings
– 12 goblet squats
– 9 push ups (full ROM)
B) Foam roll 1 min each part:
– quads/IT band
– glutes
– lower back
– lats
– scapulas/t-spine
A) EMOM x 15 min (5 sets)
1: Push press x 3 reps (build from 75% to at or near a 3RM)
2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps
OR Negative supinated pull-ups (heavier than 6/29)
3: 10-12 DB anchored sit-ups (no arms, add weight to chest if able)
B) 3 rounds for time of:
– Run 400 Meters
– 15 Push Presses (115/75, 96/65, 75/45)
Masters
A) EMOM x 15 min (5 sets)
1: Push press x 5 reps (build to heavy set of 5)
2: 3-5 Negative supinated pull-ups (3-5 seconds down)
3: 10-12 DB anchored sit-ups
B) Four rounds for time of:
– Run 200m
– 10 DB push presses
– 10 ring rows
A) EMOM x 12 min
1: Box squat x 4 reps @ 21X1 (build heavier than 6/27)
2: bent over fly x 10-15 @ 20X0
3: rest and increase load on BS if able
B) EMOM x 15 min
1: 10 DB/KB weighted walking lunges (70/53, 53/35, 35/25 each hand)
2: 4-6 strict handstand push-ups
3: 30 double unders + 5 burpees
*HSPU scaling options: kipping w/ 3-5 sec negative > banded w/3-5 sec negative > L-seated DB press x 10 reps
*DU scaling option: 30 seconds of continuous singles
Masters
A) EMOM x 12 min
1: Box squat x 5 reps @ 21X1 (build heavier than 6/27)
2: bent over fly x 10-15 @ 20X0
3: Double DB/KB bent over x 10 reps
B) EMOM x 15 min
1: 10 DB/KB weighted walking lunges/step-ups
2: 6-10 push-ups (use box to get full ROM)
3: 30 sec of single unders + 5 NPU burpees
A) Build to an 85% power clean
B) Every 30 sec x 10 min (20 reps)
– 1 power clean @85%
C) 3-4 rounds not for time:
– 10-12 BB hip extensions @ 20X1
– bear hug bag carry x 1 lap (120+/90+)
– AMRAP strict supinated pull-ups in 60 sec
– AMRAP strict ring dips in 60 sec
*don’t rest more than 1-2 minutes between movements