500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

---

7x every 2 min

start with 75% and built up to a challenging weight
touch and go, do not let go of the bar
2 deadlift
2 clean
2 hang clean
2 jerk

Emom 12:

1. ghd 8-12
2. wall walk 3
3. gorilla row 6/6
4. Burpees (21-15-9) *

*at first round do 21 burpees, 2. round 15....if you cannot complete all the burpees , the remaining ones will be added to next round

Paused front squat

4 x 3 @ RPE 8 (2 RIR, 65+%), Rest 3:00-4:00 b/t sets

Hang clean + split jerk

6 to 8 x 1+2 @ 65-80%, go every 2:00

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Complete as many rounds as possible in 15 minutes of

• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

Back Squat

2 x 3 ~70% Go Every 2:30

After that building heavy set of three in 15 minutes.

2-3rounds:

30-60s plank hold
30-60s kb front rack hold

4x E4MOM
4 x Front Squat + 8 x Back Squat

Use rack if needed.

A)
AMRAP 5 mins
3-6-9-12…
goblet squat cleans@24/16 kg
push ups
-rest 90 sec.-
AMRAP 5 mins
3-6-9-12…
USA swing
burpees
-rest 90 sec.-
AMRAP 5 mins
3-6-9-12…
goblet squat cleans
push ups
USA swing
burpees

B) With a partner
Max distance farmer carry in 10 mins.
Both have to complete 10 core complex* for switching.
*Tuck up + V-up = 1 rep