2-3rounds:

20-30s side planks
20-30s kb fr hold

Alternate B1/B2

B1. Romanian deadlift – 3 x 8-12 @ 2 RIR, rest 2:00 before B2
B2. Bulgarian split squat – 3 x 8-12/side @ 2 RIR, rest 2:00 before B1

-Choose a starting weight that you think you could do 12 reps with.
– We are using a “dynamic double progression” for this lift
= Aim to hit 12 reps (but at least 8) in all sets

1. 4x6 (62.5%/65%/67.5%/70% 1rm) deadlift
2. 50 GHD

3 rounds:
400m run together
50 bar facing burpees
30 wall ball

straight into:
21 c&J 30kg
21 c&j 35kg
21 c&j 40kg
21 c&j 42.5kg
21 c&j 47.5kg

Every 90 s for 10 sets (5 each):
A. 3 deadlifts @RPE 8
B. 3 weighted pull ups @RPE 8

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

You can scale the snatch down and db’s can be lighter.

2min ON/ 1min OFF, alternate between A,B,C

A.
-15/12cal row
-AMRAP burpee over rower

B.
-18/14cal bike
-AMRAP target burpees

C.
-18 wall ball
-AMRAP burpee box jumps

*score is total numbet of burpees combined.

Back step lunge 3x16

Front squat

18-24 (see notes) @ 78-84%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.

For time:

• 5 Burpees EMOM, start with burpees
• 30 Clean&jerks 60/40kg

Timecap: 8 minutes