E3:00 x5:
6-6-6-5-5 back squat
12 d-db floor press

Alternate B1/B2

B1. Seated KB press – 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Prone incline DB row – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before C1

Weighted Dip 1x8, 2x7

Amrap7:
10 air squat
5 burpee
10 reverse lunges @place
5 push up

Emomx10

20-25 Heavy rope Du

1 power clean
1 squat
1 hang squat clean

Shoulder press 2x6, 2x5

8x65%
6x75%
4x85%
4x90%

8 min E2MOM:
• 8-6-4-2 Shoulder Press

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 9 (1 RIR)
+
3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 1 rep in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).