A) E2MOM x 5 min (5 sets)

– 5 back squats @ 32X1

*Heavier than 10/14 or 70+%.

 

B) For time:

– 50 cal row

– 40 wallballs

– 30 CTB pull-ups

– 20 burpee box jump overs (24/20”)

– 10 strict handstand push-ups

A) E2MOM x 12 min

– Strict overhead press x 3-4 @ 80-90%

R3M, then…

– 10 reps @ 70+% (heavier than 10/12 if able)

 

B) EMOM x 12 min (6 sets)

E: Row 12/9 cal

O: 2-3 DB man makers (35-55/20-30)

 

*Man maker = row + push up + row + power clean + thruster

*Row 15/12 cal if able.

 

C) 3 sets for efficiency:

– 8-10 single arm ring rows @ 2011

– 5 TGUP sit-ups/arm (heavy but controlled)

 

A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)

B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)

*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.

C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)

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