A) EMOM x 20-30 min

– 1 power clean @ 70-75%

– 3 strict pull-ups

– 5 push-ups

– 7 air squats

*If you can’t keep up then scale down to 2, 4, 6 reps.

B) 3×10 reps of each face down:

– I, Y, Ts (include 2.5/hand if able, thumb up)

A) E3MOM x 5 sets:

– 5-4-3-3-3 strict press

– 8 bent over supinated BB rows w/ pause

*Strict presses heavier than last week.

B) 12 min AMRAP:

– 300/250 Meter Row

– 20 single arm DB push press (10 each @ 55/35)

– 20 box step-Overs with KB/DB goblet hold

A) E2.5MOM x 6 sets – back squat

Set 1: 2 @ 92-94%

Sets 2-6: 2 @ 84%

B) 3 rounds for time:

– 400m run

– 16-12-8 front rack reverse lunges @ 30-35% 1RM back squat

– 48-40-32 double unders

A) E3MOM x 6 sets – bench press

Set 1: 2 @ 92-94%

Sets 2-6: 2 @ 84%

Alternate after each set (3 each) –

Station 1: 2 weighted/negative pull-ups (heavier/slower than last week)

Station 2: 10 L-seated band rows w/ pause

B) E3MOM x 4-6 sets

– 15/12 cal row

– 12 RKB swings

– 9 perfect push-ups

– 6 toes to bar

*Scale reps to 12/9-10-8-6 if needed.

A) E2Mx 4 sets:

– 1 power clean + 1 hand squat clean + 1 push jerk + 1 split jerk @ 65-75%

+

E2Mx 4 sets:

– 1 squat clean + 1 split jerk @ 80, 85, 90, 90+%

B) 3 sets:

– 3-5 rope climbs or rope climb progressions

– 1 lap contralateral carry

– 10 Chinese DB rows w/ pause

– 10-12 hamstring slide curls

C) 3 sets:

– 10 DB hammer curls

– 10 DB/BB skull crushers

– 10 DB lat pull-overs

A) EMOM x 5-6 sets:

Station 1 – 8 deadlifts @ 70% of 1-RM

Station 2 – 16 walking lunges with farmer’s carry hold (53/35lb KBs)

Station 3 – 6/4 bar muscle-Ups, 8 strict toes to bar, or 8 hanging leg raises @ 2121 tempo

Station 4 – 5-10 strict handstand push-ups

Station 5 – 30-40 seconds ring or floor FLR

B) 3 sets for quality:

– 10-15/side back elevated single leg hip thrusts w/ pause

– 15-20/side glute wall slides

A) Level 2&3

E3M x 2 sets of each:

Station 1: 3 minutes of rope climb skill practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2: 3 minutes of handstand walk practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3: 3 minutes of ring muscle-up skill practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

Level 1:

Every 90 seconds x 3 sets of each:

Station 1: strict pull-ups x 6-8 reps @ 21X0

Station 2: supine ring rows x 8 reps @ 2111

Station 3: handstand hold x 45-60 second

Station 4: L-Sit (or L-sit progression) x 45 seconds (accumulated)

1. B) 2 rounds for reps

– 2 minutes of rowing for calories

– 2 minutes of 6 alternating DB snatches + 6 overhead walking lunges – 3/side (50/35)

– 2 minutes of rowing for calories

– 2 minutes of ring dips