A) Deadlift – build in 20 minutes
– 8 @ 55%
– 6 @ 65%
– 4 @ 75%
– 2 @ 85%
– 1 @ 90%
– 1 @ 95%
– 1 @ 100+% (be smart)

B) Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
– muscle-ups x max reps in 45 seconds
OR 3 burpee broad jumps + low ring muscle up progression x 3-4 reps
Minutes 3-4, 9-10 & 15-16:
– handstand walk x 10 meters
OR 10-20 handstand shoulder touches if you don’t have handstand walks yet
Minutes 5-6, 11-12 & 17-18:
– L-sit hold x 30-45 seconds accumulated time

A) E3MOM x 12 min (4 sets)

– Front squat x 4-5 @ 80-85%

 

B) Every 6 minutes x 18-24 minutes (3-4 sets)

– 500/400m row

– 40 double unders (120 singles)

– 20 RKB swings (70/53, 53/35, 44/25)

– 10 toes to bar

A) 8 minutes to build to a heavy power clean + push jerk

*Acquire heavy rep in 4-6 working sets. Do not fatigue yourself.

 

B) E3MOM x 9 minutes (3 sets)

– 6-8 TnG ground to overhead (135/95, 115/75, 95/55, 75/35)

*Use a power clean + push jerk and work on barbell cycling.

 

C) 10 minutes AMRAP:

– 10 pull-ups

– 10 alternating DB snatches (45-75/20-40)

– 10 burpees to target

 

D) 3 sets of:

– 8 single arm DB rows @ 2111

– 20-30 banded pull-aparts

A) E3MOM x 15 min

– 8 push press

*Sets 3-5 heavier than 10/7.

 

B) 3 sets for efficiency:

– heavy sled drag down and back (forward down/reverse back)

– contralateral walk down and back

– 10 BB Romanian deadlifts @ 30X1

– 8-10 standing single arm DB press per side @ 2111

A) 4 rounds for time:

– 500m row

– 16 weighted walking lunges (70/44, 53/35, 44/25ish per hand)

– 40 double unders

 

B) 3 sets for efficiency:

– 30 sec of BB hip extensions w/1 sec pause at top (115/75)

– 8-10 x single arm trap 3 raises @ 2111

– 8 bent over rows/side @ 2111

A) Deadlift – take 12 minutes to build up to a heavy TnG 2 reps

*Do not fatigue yourself. Just enough reps to warm your system up while building to your 2 reps. Stop when mechanics start to break down.

 

B) For efficiency (NOT time):

– 15 TnG deadlifts

– 15 strict HSPU

– 10 TnG deadlifts

– 10 strict HSPU

– 5 TnG deadlifts

– 5 strict HSPU

*Goal is to keep deadlifts heavy but UB while adding weight each set. If you are decent at strict HSPUs add bigger deficit each set.

 

C) 3 sets for efficiency:

– 6-8 strict T2B @ 2110

– plate pinch walk 45/25 as far as possible

– 10 BB landmine rotations

A) E3MOM x 12 min (4 sets)

– front squat x 5-6 reps @ 75-80%

*Slightly heavier than last week.

 

B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:

– 500/400m row

– 10 hang squat cleans (135/95, 115/75, 95/55)

– 15 CTB pull-ups

A) Bench Press 1RM
EMOM x 5 min:
Set 1: 3 @ 60%
Set 2: 2 @ 65%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: 1 @ 80%
R60S, then E2MOM x 10 min:
Set 6: 1 @ 85%
Set 7: 1 @ 85-90%
Set 8: 1 @ 90%
Set 9: 1 @ 90+%
Set 10: 1 @ 90+%
*You don’t have to complete all sets, just enough to find today’s 1RM.

B) EMOM x 15-18 min (5-6 sets)
1: 15/12 cal row
2: 15/12 chest to ground push-ups
3: 8 NPU burpee + sandbag to shoulder (60/30)