A) Four sets of:

– Deadlift x 4-6 reps @ 21X1

– R30S

– L-hold from pull-up bar x 20 sec (accumulated)

– R2M

 

B) 3 sets for efficiency:

– hand over hand sled pull x 1 length (heavy but quick)

– farmer’s carry x 1 lap (heavy but quick)

– earthquake bar hold x 30-60 sec (jerk grip hold)

– ring push-ups x 10-20 reps w/ turnout at top

A) E2MOM x 16 min (8 sets)

– 1 hang (squat) clean + 1 (squat) clean + 1 front squat

*start around 60% and build to something heavier than last week

 

B) 5 rounds for time:

– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)

– 200m run

A) Four sets of:

– 10-12 DB neutral grip bench press @ 2111

– R30S

– 8-10 supinated grip BB bent over rows @ 2111

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15-18 minutes

1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips

2: 15 heavy Russian KB swings

3: 30-50 double unders

A) E3MOM x 9 min (3 sets)
– 8 back squats
(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)

B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata wall balls (8 sets)
– Rest 60 seconds
– Tabata burpees (8 sets)

*Take lowest rep number from each tabata and add them up.

C) 3 rounds for efficiency:
– 20 perfect hollow rocks or hollow hold x 20 sec
– R60S
– BB good mornings x 8-10 reps @ 2111
(perfect positioning & hamstring activation)
– R60S

A) E2MOM x 10 min (5 sets):

3 push press + 2 push jerk + 1 split jerk
*Start at 65% push press and work up to a heavy set.

B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 400m
– 5-10 strict supinated pull-ups
– 5-10 strict handstand push-ups
– 10 box jump overs (24/20”)

*Sub HSPUs with A) box B) L-seated DB press

A) E2MOM x 16 min (8 sets)

– 1 hang (squat) clean + 1 (squat) clean + 2 front squats

*start around 60%

 

B) EMOM x 12 minutes (6 sets)

E: Row 15/12,12/9 calories

O: 4 x power clean and jerks @ 65-70%

 

A) E2MOM x 8 min (4 sets)

– 3 position snatch (high hang + hang + ground) @ 50-75%

 

Followed by (starting at minute 6)…

EMOM x 6 min (6 sets)

– 1 snatch

*Build from 75% to something heavy. Stop when mechanics start to break down.

 

B) 4 sets not for time:

– 2 deadlifts to knee cap + 1 deadlift @ 80% (add 5% to last week’s weight)

*Pause 2 sec at knee and 2 sec on ground.

– L-sit accumulate 20-30 seconds (or 10 single leg lifts/ leg)

– 5 freestanding handstand kick ups trying for max hold

OR 30-60 sec “nose and toes” handstand hold (longer than last week)

– 3 skin the cats slow and controlled

 

D) Want more? Optional conditioning:

– 500m row x 3-4 sets @ 90%

R2M, keep exact same pace

RX

Every 3 minutes, for 36 minutes (3 rounds of each):

Station 1 – 40/30 calorie row

Station 2 – 50 double unders + 20 KB swings (70/53)

Station 3 – Run 400 Meters

Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

 

Scaled

Every 3 minutes, for 36 minutes (3 rounds of each):

Station 1 – 30/22 calorie row

Station 2 – 30 double unders or 90 singles + 20 KB swings (53/35, 44/25)

Station 3 – Run 400 Meters

Station 4 – 15 toes to bar + 15 push presses (95/65, 75/55)