A) EMOM x 5-6 sets

1: 12/9 cal row

2: 4-8 burpee box jump overs (24/20”)

3: 6-10 strict pull-ups

4: 10-12 front rack alternating reverse lunges (115/75)

5: 4-8 strict handstand push-ups

B) 3 sets for quality:

– 20 alternating elevated psoas marches

– 8-10 ab wheel roll-outs

A) E2MOM x 8 sets – split jerk

Sets 1-4: 3 reps @ 60-70%

Sets 5-6: 2 reps @ 70-80%

Sets 7-8: 1 rep @ 80-85+%

B) Every 5 minutes x 4-5 sets:

– 250m row

– 15 RKB swings (53/35)

– 12 push press (95/65)

– 9 burpees

*RX+ use 70/44 and 115/75.

*To scale take reps down to 12-9-6.

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