A) E2.5M x 5 sets:

– 1 pause front squat + 3 front squats

*Stay between 65-85%

B) For time:

– 21 deadlifts (205/145)

– 21 HR push-ups

– 400m run

– 15 deadlifts

– 15 HR push-ups

– 400m run

– 9 deadlifts

– 9 HR push-ups

– 400m run

A) E3MOM x 4 sets:

– 8/side single arm DB bench press w/ pause

– 8 bent over BB rows w/ pause

B) 10 min AMRAP:

– 30 double unders

– 15 toes to bar

– 10 power cleans (135/95)

*RX+ use 155/105.

C) 3 sets for quality:

– 10-12 bent over DB reverse laterals

– 15-20 hollow rocks

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean

*Build to a tough set.

B) 3 sets:

– 8/side double KB front rack rear foot elevated split squats

– 16 alternating DB strict presses

– 8/side bent over DB row

C) 3 sets:

– 10-12 BB/DB skullcrushers

– 10-12 seated DB curls

– 10-12 DB lateral raises

A) E2.5M x 5 sets – deadlift

– 4 deadlifts @ 75-80%

B) E6M x 4 sets

– 500/400m row

– 20 alternating DB snatch (50/35ish)

– 20/15 perfect push-ups

*Goal is to increase pace each set.

A) Every 8 minutes x 4-5 sets:

– 400m run

– 21 KB swings (53/35)

– 15 wallballs (20/14)

– 9 DB burpees (35/25ish)

*Goal is to increase pace each set.

B) 3 sets for quality:

– 5/side back elevated glute bridges w/ 5 sec pause

– 10 BB ab wheel roll-outs

A) E2MOM x 8 sets

– 1 push press + 2 split jerk

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 shoulder to overhead (115/75)

3: 12 alternating farmers hold walking lunges (tough)

*RX+ row 15/12 and use 135/95.

A) E3MOM x 6 sets – back squat

Set 1: 5 @ RPE 10

Sets 2-6: 5 back squats @ 90% of set 1

B) 5 rounds for time:

– 5 power cleans (185/125)

– 10 burpees over the barbell