Deadlift 3x2

1 ¼ Front squat

3-4 x 3 @ 70-80%H2, go every 2:00-2:30

– 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
– Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
– Keep the bar path straight, elbows high, and trunk stable throughout each rep.

Bench press 2x10, 1x7

5 Intervals

A1. AMRAP 5
21/15 (cal) Row
15 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 Toes-to-rings

A2. AMRAP 5
200m Run
4 Wall walks
12 DB snatches, alt @ 22.5/15kg (50/35lbs)

A3. AMRAP 5
200m Run
20m DB walking lunges @ 22.5/15kg (50/35lbs)
20/15 (cal) Row
20 Box jumps, 24/20”

– Rest 2:30 between each AMRAP –

Flow. A1-A2-A3-A2-A1

Overview. This session develops aerobic capacity and repeatability under fatigue. Each 5-minute AMRAP pushes you over the threshold, hard, uncomfortable work with short recovery. The goal is to sustain strong output across all intervals, while moving with intent.
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and shifting muscle groups will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, movement efficiency, and recovery between high-output efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent on the way back?
– Which part of each piece dictated your pace?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Row → SkiErg, BikeErg or Air bike for same calories
Wall balls → Lighter ball
Toes-to-rings → ab-mat sit-ups
Run → 400m BikeErg or 200m SkiErg
Wall walk → reduce reps (2 or 3/round) → 8 Push ups
DB snatches/lunges → 15/10kg (35/20lbs) OR scale up to 32.5/22.5kg (70/50lbs)

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
8 steps walking lunge
8 V-ups
8 Push ups
8 Box jumps
+
Build to workout weight for DB snatches and lunges
* Practice few sets of the other movements as you build up
+
1-2 Rounds @ workout weight
10/7 (cal) Row
8 Wall balls
4 Toes-to-rings
100m Run
2 Wall walks
4 DB snatches, alt
100m Run
8 DB walking lunges
4 Box jumps

EMOM12 (45 sec ON: 15 sec OFF)
echo bike
Sit-up
Wall walk
DB snatch

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

Amrap25:
400m row/ 800m bike erg
10 burpee box jump over
15 sit up
10 d-db push press
5 d-db devils press
-1:00 rest-

strict

EMOM 24
1.) Row 12 cal
2.) 4 Power Clean @ 80 kg
3.) rest