A) Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
B) EMOM x 10 min
E: 5 heavy thrusters (135/95, 115/75, 95/55)
O: 4-8 CTB pull-ups
+
6 min AMRAP:
– 5 burpees
– 30 DUs (60 singles)
WOD
A1) Bench press 3 @ 70%, 3 @ 80%, 3+ @ 90%; R20S
A2) Pendlay row 8-10 reps (moderate) @ 2111; R2M
B) EMOM x 14 min
E: Romanian Deadlifts @30X1 x 5 reps (tough – heavier than last week)
O: Weighted pull-up 2-3 reps
C) 3 rounds:
– 6-8 BB hip thrusts @20X1; R30S
– 1 lap waiter walk; R60-90S
A) 6 sets:
1 front squat @ 24X1 + 1 front squat; R2M
+
21-15-9 reps for time:
– thruster 95/65
– row for cal
+
20 tough TGUPs, solid pace, switch hands each rep
A) Power clean TnG 2.2.2 x4; R15S/3m
(compare to 5/26 – go heavier)
+
EMOM x 15-18 minutes:
Minute 1 – 12/9 cal row
Minute 2 – 4-6 L-pull-ups/strict pull-ups/banded pull-ups
Minute 3 – 2-3 wall walks
4 rounds at 85%:
– Row 500/400m
– 10 shoulder to overhead (115/75, 95/55, 75/35)
– 10 box jump – SD
– 10 DB snatch alternating (50-75/20-45)
– 40 DUs
R4-6M; keep all same pace
A) Back squat
Set 1 – 4 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 if possible – 1 rep @ 100+%
R2M between sets
+
12 min AMRAP @ 80-90%:
– 8 T2B
– 10 wallballs
– 12 Russian KB swings 70/53
– 200 m run
A) Bench press 5 @ 65%, 5 @ 75%, 5+ @ 85%; R2M
B) Weighted pull-ups cluster 2.2.2; R15S/2M
C) EMOM x 12 min
E: Romanian Deadlifts @30X1 (moderate – tough)
O: DB bent over row 8-10 (1 side only)
D) 3 rounds:
– 10 BB hip thrusts tough; R30S
– 1 min bows and toes plank; R90S
A) Every 90 sec x 15 minutes (10 reps):
– 1 squat clean 80-95%
+
5 rounds for time:
– 5 power cleans (135/95, 95/65, 65/35)
– 7 front squats
– 30 DUs