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.
WOD
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
A) E3MOM x 6 sets – bench press
Set 1: 5 @ RPE 10
Sets 2-6: 5 @ 82%
Alternate stations after each set (3 each)
Station 1: 10 L-seated band rows
Stations 2: 5 weighted pull-ups or 2-3 negative pull-ups
B) 3 sets for quality:
– 30 seconds front loaded march
– bent over hand over hand sled pull
C) 3 sets for quality:
– 20 front rack KB weighted walking lunges AHAP
– 12-15 overhead BB extensions
A) E2MOM x 8 sets:
– 1 hang clean + 1 power clean + 2 front squats
B) 3 rounds for time:
– 400m run
– 8 front squats
– 12 ring dips
*Barbell comes from the floor. Use approximately 75% of 1RM front squat weight.
*RX+ perform 4 ring muscle ups instead of dips.
C) 3 sets:
– waiters carry down and back (1 length/arm)
– 30 sec/side side plank
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ 84-88%
Sets 2-6: 4 @ 90% of set 1
B) 10 min AMRAP:
– 30 double unders
– 10 alternating DB snatches (50/35ish)
– 4 overhead DB reverse lunges (2/arm)
C) 3 sets for quality:
– 8-12 slide hamstring curls
– AMRAP close grip push-ups (-1)