A) EMOM x 12 sets:

– 1 power clean

*Build from 60-95%

B) EMOM x 4-6 sets

1: 12/9 cal row or 10/7 cal AB

2: 5 power cleans @ 70% of A

3: 6-10 box jump overs (24/20”

RX+ row 15/12 cal or AB 12/9 cal with 10 BJOs.

A) E4M x 3 sets:
– 15 back squats @ 20X1 tempo
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) E2MOM x 5-8 sets @ 95%
– 30 double unders
– 4-8 toes to bar
– 5-10 burpees
*Pick a rep number based on ability and stick to it.
*Complete at least 5 sets even if you have to rest a set.

A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 5 sets for quality:
1: moderately heavy farmer’s carry x 1 lap
2: earthquake bar hold x 30-45 sec
3: hand over hand sled pull x 1 length

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