Back Squat, 3 waves ( 3 rounds )
5@70%
3@75%
2@80%
Go every 2:30

Clean

7 to 10 x 2 @ 74+% Go every 1:30- 2:00

Do your first set @ 74%1RM clean, and then build over the remaining sets if you can
– Drop the bar between each lift, reset and go

Amrap 15 mins
5 Plate G2OH
5 burpee Box jump @60/50cm
5 wall ball @9/6kg
5 T2b
Add 5 reps to G2OH and Wall Ball After each round, the other Two stay the same 5 reps.

3 mins REST

AMRAP 15 mins
10 box step up with wall ball@9/6kg
10 Double under
10 push up
10 USA swing @24/16kg
Add 10 reps to DU and swing After each round, the other Two stay the same 10 reps.

30cal row with 1 min rest

For Time:
12-9-6-4 squat cleans
10-20 GHD sit ups
600m bike (2min Heracles)

1: 60/50kg
2: 65/55kg
3: 70/60kg
4: 75/65kg

Core 2:00 / 2:00 x 5:
Plank

EMOM 18 min:
1) 2-3 BMU
2) 12 cal BikeErg
3) 10 kipping pull-up
4) 12 cal SkiErg
5) 10 T2B
6) rest

OTM 12 for reps

Wallball
Ski

E2MOM 40 (5 rounds)

1) 20/15 (cal) Air bike + AMAP Rope climbs
2) 20/15 (cal) SkiErg + AMAP Box jump overs, 24/20″
3) 20/15 (cal) Row + AMAP Wall balls @ 9/6kg (20/14lbs), 10′ target
4) Rest

Flow. Start a new couplet every 2:00 for 40:00 ( = 5 rounds). Leave yourself 10-seconds to transition at the end of couplets 1 and 2 each time.
Note. If you have < 0:45 for the AMAP part, drop the calories down to 15/12 or 12/9.

Overview. E2MOM for 40 minutes rotating three couplets and a rest. Hit the machine hard enough to earn meaningful reps, but not so hard you can’t move on the AMAP. Aim to finish calories by ~0:55–1:10, then accumulate reps and leave ~0:10 to transition after couplets 1 and 2. Keep splits steady across all 5 rounds.
Effort. Work at 8/10 RPE. Machines: strong, controlled pace you can repeat every round. AMAPs: quick start, then steady cadence. Do not sprint the first two cycles; aim for consistency through rounds 4–5.
Feel. Breathing climbs early and stays high. Leg fatigue on bike and row; shoulders on ski and wall balls; grip/coordination on rope climbs and BJO. Fatigue accumulates across rounds, so smooth transitions and smart pacing matters.
Adaptation. Build aerobic capacity and repeatability. Improve pacing control, transition discipline, and local muscular endurance in legs, shoulders, and trunk.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces stable across all 5 rounds for each couplet?
– Which AMAP fell off first and why: breathing, legs, shoulders, or transitions?
– Did leaving ~0:10 for transitions help, or did you cut it too close?
– Where could you adjust pacing to add a few extra AMAP reps per round next time?
Movement options.
Air bike/SkiErg/Row→ Other machine for same calories
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Strict pull-ups
Box jump overs → Lower box
Wall balls → Lighter ball if needed

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 9 (1 RIR)
+
2-3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 1 rep in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

5x3 /3min
90-95%