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

A) Main Strength

Bench press progression
5x5@85-90% of heavy 5 from week 1. (or 5x5@heavy)

B) Accessory Strength

3 sets
Bench glute bridge dumbbell chest press x 10-12 reps
Supinated grip barbell bent over row x 8-10 reps

3 sets
10-15 bench/box dips
Max unbroken empty barbell bicep curls

C) “For time”
21-15-9
Dumbbell push presses
Anchored weighted sit ups

2000 m row buy in YGIG
100 GTOH 15kg
100 cal Assault Bike partner hang
100 sit-ups with wallball 6kg with partner
100 DB snatch 20kg
50+50 burpees- kb swing 24kg
100 squats
2000m row buy out

OPTIONAL COOL DOWN

EMOM x 6 MINUTES
MIN 1 - :45 Alt. Groiners w/Twist
MIN 2 - :45 Alt. Deadbugs
MIN 3 - :45 Rebound Pose w/Box Breathing

• Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

For time:

2rounds:
5 rope climb
15/10cal ski
20 Ghd sit up

rest 2min between rounds