3 full sets of:
5 min AMRAP
– 750/600m row
– in remaining time cycle
- 10 wallballs (20/14)
- 5 burpees
R3M
5 min AMRAP
– 600m run
– in remaining time cycle
- 10 KB swings (53/35)
- 5 box jumps – step down
R3M
*Goal is to achieve same rep count every set.
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@70%
Set 3&4: 3@80%
Set 5&6: 2@85%
Set 7&8: 1@87-90%
*Focus on breathing and bracing appropriately.
B) For time:
– 800m run
– 30 double KB/DB front rack lunges
– 15 strict pull-ups
– 20 double KB/DB front rack lunges
– 12 strict pull-ups
– 10 double KB/DB front rack lunges
– 9 strict pull-ups
– 800m run
*Pull-ups can be a mix of supinated and pronated.
*Lunges should be weighted so they are mostly unbroken but tough.
A) Every 3.5 minutes x 5 sets:
– 6 deadlifts @ 70%
– 6 bench press @ 70%
B) 3 sets for quality:
– 8/side BB weighted step-ups
– 8/side DB bent over rows
– 8 DB 3-way shoulders (front, lateral, reverse)
C) 20 KB Turkish get-ups (10/side)
*Heavy but fluid. Split reps however.
A) Every 60 seconds x 10 sets:
– 1 hang power snatch
B) Every 3 minutes x 4-7 sets:
– 200m run
– 8 power snatch (95/65)
– 7 overhead squats
– 6 burpees over the bar
A) Every 8 minutes x 4-5 sets:
– 500/400m row
– 16 push press (95/65)
– 16 box jumps w/ step down (24/20”)
– 16 alternating DB snatch (50/35)
– 48 double unders
*Change order of movements every set.
B) 3 sets for quality:
– 8/side single leg BB Romanian deadlifts
– 16 banded pull-aparts
A) E2MOM x 5 sets
– 5 TnG push jerk
B) Four sets for max reps of:
– 2 minutes of rowing for calories
– Rest 30 seconds
– 90 seconds of double-unders
– Rest 30 seconds
– 60 seconds of push-ups
– Rest 30 seconds
– 30 seconds of toes to bar
– Rest 90 seconds
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@70%
Set 3-5: 3@80%
Set 6-8: 2@85%
B) Every 5 minutes x 3-4 sets:
– 400m run
– 16 double KB front rack lunges
– 10 strict supinated pull-ups
*Scale pull-ups so you can get through at least first set unbroken.
A) Every 90 seconds x 8 sets:
– 2 hang power snatch
B) Every 3 minutes x 4-6 sets:
– 200m run
– 6 hang power snatches (95/65)
– 4-8 toes to bar
