A) E2MOM x 8 sets:

– 3 x split jerk @ 50-80%

*First 3 sets use a pause on the catch.

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 12 double KB deadlifts (53/35)

3: 8-10 burpees

RX+ complete 15/12 cal row, 70/44 KBs, 12 burpees

A) 10 min AMRAP @ 80-90%

– 800m run

– in remaining time cycle:

• 5 pull-ups
• 10 push-ups
• 15 air squats

R5M

10 min AMRAP @ 80-90%

– 1000/800m row

– in remaining time cycle:

• 5 strict handstand push-ups
• 10 KB swings (53/35)
• 15 sit-ups

B) 3 sets for quality:

– 8/side staggered stance Romanian deadlifts

– 30/side sec side plank

– 30 frog pumps

A) E2MOM x 8 sets:

– 1 hang power clean + 1 power clean

*Build to a heavy set.

B) E2MOM x 4-6 sets

1: 300m run

2: 30 double unders + 5 power clean & push jerk + 8 toes to bar

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*All 3 sets should be at the same weight.

B) Every 90 seconds x 5 sets:

1: heavy dual KB front rack carry x 1 lap

2: 5 heavy tire flips

3: box push x 1 length

A) E2MOM x 8 sets:

– 3 hang power clean

*Add each set and build to a heavy set of 3.

B) 3 rounds for time:

– 400m run

– 12 deadlifts (bodyweight)

– 21 box jumps – SD (24/20”)

R60S

*Scale to 75 or 50% bodyweight if needed)

C) 3 sets for quality:

– 10 slide hamstring curls @ 30X1 tempo

– 10/side half kneeling pallof presses

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*All 3 sets should be at the same weight.

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 6 NPU burpee + sandbag to shoulder

3: 8 double KB thrusters (44/25) + 8 toes to bar

RX+ do 15/12 cal and use 53/35 KBs on thrusters

A) 10 min AMRAP @ 80-90%
– 200m run
– 10 RKB swings
– 10 prisoner lunges
– 10 ring rows
R5M
10 min AMRAP @ 80-90%
– 250/200m row
– 10 alternating DB snatches
– 10 box step ups (20”)
– 10 hand release push-ups

B) 3 sets for quality:
– 8/side staggered stance Romanian deadlifts
– 30/side sec side plank
– 30 frog pumps