A) EMOM x 15 min (5 sets)
1: 5-10 HSPU (stay strict ALAP)
2: 6-8 BB bent over row @ 20X1
3: 3 seated box jumps (30/24”, 24/20”)
B) 3 rounds for time:
– 10 shoulder to overhead (135/95)
– 400 m run
A) Front squat build up
EMOM x 5 min
1: 2 @ 60%
2: 2 @ 65%
3: 2 @ 70%
4: 1 @ 75%
5: 1 @ 80%
R60S
E2MOM x 10 min
6: 1 @ 85%
7: 1 @ 87.5%
8: 1 @ 90%
9: 1 @ 90+%
10: 1 @ 90+%
B) EMOM x 15-18 min (5-6 sets)
min 1: 6 front squats from ground @ 60% of A
min 2: 12 KB swings (70/53, 53/35)
min 3: 5 burpees + 25 double unders (sub 25 power singles)
A) EMOM x 16-20 min
Even: Bench press x 3 reps @ 75%
Odd: 220/180m row (scale down to 200/150m if needed)
B) 3 rounds for time:
– 400m run
– 15 pull-ups
– 20/15 perfect push-ups
C) Mobility – 3 rounds not for time:
– 10 dislocates
– door frame stretch x 30 sec
– lat foam roll x 30 sec/side
A) Front squat build up to 70%
B) E2MOM x 16 min
Front squat
– set 1: 3@70%
– set 2: 2@75%
– set 3: 2@80%
– set 4: 1@85%
– set 5: 1@90%
– set 6: 1@95%
– set 7: 1@95+%
– set 8: 1@95+%
B) 5 min AMRAP
– 25 Deadlifts (185/125, 155/105, 135/95, 95/65)
– 25 wallballs (20/14)
R2M
5 min AMRAP
– 25 cal row
– 25 wallballs
R2M
5 min AMRAP
– 25 box jump overs (24/20”)
– 25 wallballs
A) Spend 10-15 min building to a max push press
B) Power clean/ shoulder to overhead movement prep
C) For time:
– 400 Meter Run
– 5 Shoulder to Overhead (185/125 lbs)
– 10 Power Cleans (185/125 lbs)
– 15 Burpees Over the Barbell
– 400 Meter Run
– 15 Burpees Over the Barbell
– 10 Power Cleans
– 5 Shoulder to Overhead
– 400 Meter Run
A) E2MOM x 6 min (3 sets)
– hang squat clean + squat clean @ 60, 65, and 70%
+
E2MOM x 12 min (6 sets)
– squat clean
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 90+%
1 @ 90+% (build up to today’s heavy)
B) For time:
– 400 m run
– 40 wallballs
– 80 double unders
– 400 m run
– 30 wallballs
– 60 double unders
– 400 m run
– 20 wallballs
– 40 double unders
A) E2MOM x 16 min
– Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90%+
*Set 8 – 1 rep @ 90%+
B) 15 min AMRAP:
– 5 strict pull-ups
– 10 perfect push-ups
– 15 Russian KB swings (heavy)
A) Banded Deadlift
– 10 banded singles at 60%; R30S between each
*use green band, 5% heavier than last week
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 88% (up 2% from 12/9)
Rest 2-3 minutes between sets
C) Every 6 min x 3 sets @ 80-90%
– 500/400m row
– 12 T2B
– 10 alternating DB snatches (50-70/20-45)
– 8 burpee over the box jumps (24/20”)
