2-3x
1min. Easy/moderate Row
1min. Easy/moderate Run
20-40 DU's

• Mobility...

WARM UP
10 min cardio

WORKOUT
Pump friday

5 rounds for quality

20 bicep curls. Change to other variations every round.
20 tricep pull downs with band
20 delt flys. Change to other variations every round.
60 sec of max reps lunges on one side. Switch other side lunge on second round and so on. This will blow up your legs.  

REST 60 sec after every round
Use heaviest weights possible.
COOL DOWN

10min light stretching and foam rolling. Relax and recover.

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

5-8km light run

Clean pull
4x4 80% from clean 1rm

Warm Up
5 min cardio machine of your choise
perform 3 inch worm with push up every min. total 15 reps
then 2 rounds of :
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)
10 bench press (tempo slow down, fast up)

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

3 rounds
10 cal bike or row
0:30 plank
10 good mornings

Strength
Deadlifts
E2MOM x 6
6@ 50%
6@ 50%
5@ 60%
5 @ 60%
3 @ 70 %
3 @ 70%

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 Wallballs

Rest 3:00

E2MOM x4
3 deadlifts @ 70%
6 cal row
9 ball slams