A) Back squat – after a good warm-up:

3, 2, 1, [1]; R3M test it if feeling it

B) RFE split squat 6-8/side @ 30X1; R1M after each leg

+

6 rounds, for time

– 24 Double unders

– 12 Walking lunge steps

– 6 DB Push press

 

*DB PP should be challenging weight for 6 rounds

*Take an extra BS single if need be

 

A1) Heavy farmer’s carry 50 m (70/50ish/hand); rest 30sec

A2) AMRAP Ring dip kipping (-1); rest 30sec

A3) T2B 12 reps in unbroken 4′s; rest 2mins x 3

+

8 min 80-90% effort

– 2 L chin ups

– 3 deficit HSPU on 45# plates

– 8 wall balls 20/14# 10′ target

 

A. Power clean x 1/Push jerk x 5 TnG; small builds per set rest 2mins x 5

+

5 sets 90% effort:

– 10 pull-ups

– 10 box jump sd 24/20”

– 6 KBS (70/53)

– 6 HSPU

– 20 DUs

R3M; all sets same pace

 

A. Build to a heavy in 5-6 sets:

– Snatch + hang snatch (start at 50%); max rest 60-90 sec between sets

+

Row 500m @90%

rest walk 3 min

x 4

rest as needed

Row 250m @95%

rest walk 2 min

x 2

rest as needed

Row 100m @100%

 

Deadlift – build to a tough TnG triple in 15 min

+

30 TGUP (53/35) alt hands per rep

+

800m run time trial (bring running shoes if need to)

 

A) Close grip bench press build to a tough 5 in 10 min

B) EMOM x 10 mins

even – Push press TnG x 5 60% of 1rm + 10 DU

odd – CTB chin ups 5 -10

C. EMOM x 10 mins

even – HSPU x 4-8

odd – Pendlay row @ 20X1 (tough but perfect)  x 4-5

 

A) Tall clean 3×3 build per set, perfect form with speed; R2-3M

B) Front squat 3×3 @ 33X1, R2M

+

Every 2 mins for 5 sets:

– 8 BB front rack walk lunge (135/95, 115/75, 95/55)

– 8 T2B

– 8 KBS (70/53)