A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 10 from last week.

B) E2MOM x 4-6 sets

1: 250/200m row @ 90 %

2: 30 double unders + 10 thrusters (95/65) + 4-8 toes to bar

Partner “Eva”

5 rounds for time:

– 800 m run

– 30 KB swings (70/44)

– 30 pull-ups

*Split reps between partners. Run together.

A) E4MOM x 3 sets:

– 10 bench press

– 10/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 BB Romanian deadlifts from rack @ 2011

– 10/side half kneeling DB presses @ 2111

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

A) Every 8 minutes x 4-5 sets @ 80-90%:

– 500/400m row

– 15 push press (95/65)

– 15 KB swings (53/35)

– 15 box jumps – step down (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

B) 3 sets for quality:

– 10/ side hip extensions w/ pause at top

– 15 sec/ side 90 degree leg hold

– 10 banded pull-aparts

A) E2MOM x 5 sets:

– 5 overhead squats @ 2111 tempo

B) E3MOM x 4-7 sets:

– 200m run

– 8 power snatches (75/45)

– 8 toes to bar

– 8 burpees

RX+ use 95/65.

A) E2M x 3 sets:

– 3 cleans @ 55-65%

+

E2MOM x 3 sets:

– 2 cleans @ 70-80%

(hang, floor)

+

E2MOM x 4 sets

– 1 clean @ 85+%

(floor)

*All should be received in a squat position. Reset for every rep. Not TnG.

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

C) 60/60 row or assault bike x 5-7 sets

– 60 sec at 90% pace

– 60 sec rest (easy spin for AB)

*Keep at same pace for all sets.

A) E4M x 3 sets:

– 10 back squats

*These should be heavier than your sets of 10 from last week.

B) “Jackie”

– 1000m row

– 50 thrusters 45/35

– 30 pull-ups