EMOM 15 (45sec ON/15sec OFF)
1) Row for Cal
2) Wall Balls
3) Shuttle Runs (7,5m)
4) Burpee-Box Jump Overs
5) Rest

Push Jerk
- Build to a heavy 1 in 8 sets. Rest 2:00
- Goal: Small PR

A)
DB Squat Jump + Box Jump
4 x 3. Rest approx 1:00
- 1 Squat Jump + 1 Box Jump = 1.

B)
Hang Power Clean
5 x 2 every 60s.
- Option: Dumbbells
- Final week of these two!

AMRAP 6:00
4 Devil's Press @50/35lbs
5/4 Cal Bike/Row/Ski

Rx+: 27.5kgs/45lbs

POST WORKOUT STRENGTH

Deadlift
7x3

• Use the Same Mod-Heavy or Heavy Weight for All Sets
• Week 3 of 6
• RPE 8

Push Jerk
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: Technique work with moderate weight and 3-5 reps per set

For time:
500/400 Meter Row
40 Hang Muscle Cleans @42.5/30kg
30 Toes to Bar
20 Burpees

• Rx+: 10 Ring Muscle-ups to finish the workout!

5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @42.5/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

• Each round has a 3:00 cap. So 3:00 work, 1:00 rest
• Goal is consistent output all 5 rounds and a sub-max effort.

Push Jerk
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2
- Option: Technique work with sets of 4-6 reps

Back Squat
5-4-3-2
Rest 2-3mins

• Start Moderate-Heavy and build to Heavy