500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

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Tempo Front Squat
5 sets of 3
@ 70% of 1 RM FS
3 - 4 - X - 3

E3MOM FOR 15 min:

10 kb clean & jerk
15 cal row / echo bike

R5JC

500m row
then 3 rounds of
10 z press
7 ring row
6 bulgarian split squat e/s

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5 rounds For Quality
12 toes on plate RDL, 2x 25/17.5kg
4 sandbag over shoulder 60/45kg
10m sled push (medium weight)

10-8-6-4-2 Medball Clean (squat)
2-4-6-8-10 Burpee Jump in

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20-30sec Banded Lateral March
and Thoracic Flow

Front squat 4x4 @RPE 4

(2-4 reps in the tank)
Rest 2-3min between sets.

Clean Pull + Squat Clean.
Drop and Go. Every 90-120sec x12

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@ RPE 4 to 4+

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Rest btw sets 3:00 - 4:00

45 - 60 minutes @ Zone 2 ( Bike, Row, Ski, Run )

Every 5 Minutes

1-2 Pulling Skills

• RMU
• Strict RMU
• BMU
• Strict BMU
• Rope Climbs
• Butterfly

4x10 clean grip deadlift
Pause 60s between sets