A) E3MOM x 15 min (5 sets)
– 6-8 L-seated DB overhead presses @2111
– 6-8 supinated bent over BB rows @2111
– 12 KB/DB death march
B) E5MOM x 4-5 sets @ 90%:
– Run 400m
– 10 burpee pull-ups
– 20-40 double unders
A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – muscle-ups with pause at receiving and pause at full extension x 2-5 reps
OR low ring muscle up progression + dip catch & extension x 3-4 reps
Station 2 – handstand walk x 30ft
OR 3-5 walk walks – stay in hollow position
Station 3 – L-sit x 30-45 seconds accumulated
B) Every 6 minutes x 3-4 sets all out:
– 20/15 cal row
– sled sprint drag down and back
– 100m sprint
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A) E3MOM x 9 minutes (3 working sets)
– power clean TnG clusters 3.3.3
*R10S between clusters – build each set
B) AMRAP in 2 minutes:
– 8 Deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 burpees over the barbell
Rest 2 minutes, and then…
AMRAP in 2 minutes
– 6 power cleans (185/135, 155/105, 135/95, 115/75)
– 6 CTB pull-ups
Rest 2 minutes, and then…
AMRAP in 2 minutes:
– 4 shoulder to overhead (155/105, 135/95, 115/75, 95/55)
– 4 toes to bar
Rest 2 minutes, and then repeat for a second full set.
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A) E2MOM x 8 min (4 sets) – front squat
– 2-3 reps at or heavier than 2/10
+
E3MOM x 9 min (3 sets) – front squat
– 1-2 reps heavier than above
*goal is to hit 95%.
B) 3 rounds for time:
– 400m run
– 10 DB hang squat clean thrusters (50/35ish per hand)
– 50 double unders
C) 1 set for efficiency:
– 50 banded pull-aparts
– 1 minute per side BB calf smash
– 1 minute per side BB quad smash
– 1 minute per side 90° bench stretch
*practice deep slow breaths as you are cooling down
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A) E3MOM x 15 min – Deadlift
Set 1: 10 @ 55% 1RM
Set 2: 10 @ 65%
Set 3: 8 @ 75%
Set 4: 6 @ 80%
Set 5: 4 @ 85%
*Try for TnG on reps if possible.
B) 3 sets for efficiency:
– 2-3 regular or 1-2 legless rope climbs
– 1 lap contralateral carry per side (KB overhead, DB farmer’s hold)
– 20 reps elevated banded march
– 10 kneeling pallof presses per side (green or red band)
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A) E3MOM x 15 min (5 sets)
– 6-8 seated BB overhead press @2111
– 6-10 supinated ring rows @2111
– 8-10 alt. KB/DB goblet hold crossover box step-ups (slow and controlled)
B) EDCF Capacity Test 3.0
For max calories:
– 3 minute row
Rest 4 minutes until the running clock reaches 7:00, and then…
Complete as many rounds and reps as possible in 8 minutes of:
– 5 strict pull-ups
– 10 perfect push-ups
– 15 air squats
*Add calories to total reps completed to get a grand total.
*If you can’t complete 10 UB perfect push-ups, scale by elevating to box or bench.
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A) EMOM x 12 min (4 sets)
1: 30ft handstand walk
OR 1 lap box handstand walk (switch directions each set)
2: 3-5 muscle ups
OR 3-5 low ring muscle up turnovers w/ toe/band/foot assist
3: 15 toes to bar in 3 UB sets of 5
OR 12 toes to bar in 3 UB sets of 4
OR 9 toes to bar in 3 UB sets of 3
B) Every 6 min x 3 sets:
– 500m row
– 20 alternating DB snatches (50/35)
– 15 box jump overs (24/20”)
*work on movement efficiency and holding pace.
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A) E2MOM x 16 min (8 sets)
– 1 power clean + 1 split jerk
*start at 60% of 1RM C&J and build to a heavy but sharp set.
B) For time:
– 21 power cleans (135/95, 115/75, 95/65)
– 21 bar facing burpees
– 15 power cleans (185/125, 155/105, 115/75)
– 15 bar facing burpees
– 9 power cleans (225/155), 185/125, 135/95)
– 9 bar facing burpees
*15 min cut-off.
*Scale by keeping all power cleans at 95/65 or lower.
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