A) Bench press 5 @ 65%, 5 @ 75%, 5+ @ 85%; R2M

B) Weighted pull-ups cluster 2.2.2; R15S/2M

C) EMOM x 12 min

E: Romanian Deadlifts @30X1 (moderate – tough)

O: DB bent over row 8-10 (1 side only)

D) 3 rounds:

– 10 BB hip thrusts tough; R30S

– 1 min bows and toes plank; R90S

A) Every 90 sec x 15 minutes (10 reps):

– 1 squat clean 80-95%

+

5 rounds for time:

– 5 power cleans (135/95, 95/65, 65/35)

– 7 front squats

– 30 DUs

A) EMOM x 10

– Split Jerk x 1 rep

Build from 70-90% based on feel and mechanics.

+

4 sets:

4 min to…

– Run 400m

– 20 heavy Russian KB swings

– AMRAP HR push-ups

R2M

+

Extra Credit

3 rounds not for time:

– 8-10 seated concentration curls/ side

– 15-20 band pull-aparts (engage scapulas before each rep)

A) EMOM x 10

– Split Jerk x 1 rep

Build from 70-90% based on feel and mechanics.

+

4 sets:

4 min to…

– Run 400m

– 20 heavy Russian KB swings

– AMRAP HR push-ups

R2M

+

Extra Credit

3 rounds not for time:

– 8-10 seated concentration curls/ side

– 15-20 band pull-aparts (engage scapulas before each rep)

Tester warm-up in 15 min:

A1) Back squat – build to 90%+

A2) Rowing – 2-3 build-ups over 30 sec (increasing pace every 10 sec)

A3) Work through kipping motion and front rack mobility

+

Tester:

“Jackie”

– 1,000 m row

– 50 thrusters (45/35)

– 30 pull-ups

A1) Bench press 5, 4, 3, 2, 1 R20S

A2) Weighted/negative pull-up 5, 4, 3, 2, 1; R2-3M (both building)

B) EMOM x 10 min

E: 5 TnG power snatch (115/75, 95/55, 75/35)

O: 6-10 ring rows @ 30X1

C) EMOM x 10 min

E: 8-10 Double KB push press

O: row 12/10 cal

A) Front Squat

Set 1 – 4 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 2 reps @ as heavy as possible

R2M between sets

+

3 rounds for time:

– 30 Wallballs 20/14

– 20 Burpees

– 10 Box Jump-Overs 24/20″

A) EMOM x 10 min

– Split jerk; build from 65-85% with 1 second pause on dip and catch

B) EMOM x 6 min

– 5 TnG push jerk (tough)

+

10 min @ 80-90%

– 6 TnG deadlifts (255/185, 205/135, 155/95, 95/65)

– 10/7 HR push ups

– 20 DUs

– 200 m run