A) EMOM x 8 min
– 1x split jerk @ 70-80%
*pause 1-2 seconds in receiving position before recovery steps.

B) EMOM x 4-6 sets:
1: 8-10 push press (115/75, 95/65, 75/55)
2: 12 walking lunges (70/44/hand)
3: 12/9 cal row

*RX+ perform 15/12 cal row.

C) 2-3 sets:
– 20 reverse snow angels (2.5/hand)
– 20 hollow rocks

A) E2MOM x 8 sets:
– power clean + hang squat clean + front squat
*Build to a heavy set.

B) Every 6 min x 3-4 sets @ 80-90% :
– 400m run
– 10 pull-ups
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 10 burpees over the bar

*Deadlifts should be UB with good form. Scale weight as needed.
*RX+ perform CTB pull-ups and use 275/185.
*Keep times similar.

EMOM x 4-5 sets

1: 10 thrusters (115/75)

2: 20 double unders + 8 pull-ups

3: 15 KB swings (70/53)

4: 10 box jumps – SD (24/20”)

5: 200m run

6: rest

A) E2MOM x 5 sets:

– 2 front squat

*Start at heaviest triple from last week and build.

B) 3 sets for quality:

– 1 lap double KB overhead walk (AHAP)

– 16 reps death march + 16 reps walking lunge (go right into lunges)

– 8 atlas stone to shoulder (alternate shoulders)

– L-sit x 30 sec (accumulated if not unbroken)

A) E3M x 4 sets:

– 4-6 bench press @ 20X1

– 6-8 single arm ring rows/side @ 20X1

*stay slightly heavier than last week on BP.  

B) E3M x 3 sets

– 6 sumo deadlifts @ 21X1 (at 50% 1RM DL)

– 8-10/side single arm standing DB tricep extensions

C) 2 rounds for time:

– 25 toes to bar

– 50 RKB swings (53/35)

– 75 double unders

A) E2MOM x 8 sets:

– 1 snatch pull + 1 hang snatch + 1 overhead squat

B) E5M x 4 sets

– 6 TnG power snatches (building per set)

– 8 NPU burpee box jumps (20/16”) AFAP

– 20 sec all out row

A) EMOM x 8 min

– 1x split jerk @ 65-75%

*pause 1-2 seconds in receiving position before recovery steps.

B) E4M x 4-5 sets:

– 400m run

– 10 push press (135/95)

– 8 CTB pull-ups

*RX+ sub 2-5 muscle ups. Pick a number of MUs and hit it for every set.

*Scale to every 5 minutes if you aren’t getting at least 60s of rest.

*Keep times the same across sets.