STRENGTH

4 rounds, rest 1-2min between movements

1) 8 Bench Press
2) 3 Weighted Pull-Up
3) 5+5 Double KB Front Rack Box Step-Up

RPE 4 to 4+

Try to add 5-10% compared to last week.

STRENGTH

Front Squat 3x6, RPE 3+ to 4

Try to add 5-10% compared to last week

STRENGTH

4 rounds, rest as needed

1) 6 Bench Press
2) 10+10 Meadows Row or DB Row
3) 5-10 Strict TTB

RPE 4 to 4+

CONDITIONING

E2MOMx10-16 
Alternate between A&B 
5 to 8 round each, go by feel (20-32min total)

A: 
3 Muscle-Up
6 HSPU
9 KBS @32/24kg
Rest the remaining time from 2min

B: 
5 C2B
10 Push-Up
15 Air Squat
Rest the remaining time from 2min

RPE 4

Target: unbroken sets. Badasses go every 60-90sec. 

Tailoring Options:

Decrease the reps scheme: 2 MU, 4 HSPU, 7 KBS, 3 C2B, 7 Push-Up, 12 Air Squat
MU→ jumping MU video
HSPU→ HSPU feet on a Box
KBS→ decrease loading
C2B→ Pull-Up
Push-Up→ decrease rep scheme or elevated Push-Up

Optional Accessory:

CONDITIONING

Aerobic exercise of your choice

Optional Accessory

STRENGTH, upper body volume

2-3 superset, no rest between movements, but rest as needed between rounds.

1) 15 Biceps Curl (DB or BB)
2) 15 French Press (DB or BB)
3) 15+15 Single Arm Lateral Raise

RPE 3

Feel the Pump!

Optional Accessory

CONDITIONING

3 rounds for time:

500m Row
21 Wallball
15 KBS
9 Up&Down

RPE 3 to 4, go by feel

CONDITIONING
E2MOM x10 (20min)

Alternate between A&B

A: Ski 12 cal + 6 Box over Jump 75/60cm

B: Row 12cal + 6 Burpee Over Rower

RPE 4 to 5, very heavy breathing, gasping for air.

You should have 60+ sec to rest on each interval, if not, tailor the reps.

Tailoring options:

Go easy, with RPE 3 (20-30sec rest on each interval)

Barbell Complex:

2x Hang Snatch + Squat Snatch

Find 1rm of the day in 20min.

20min EMOM (5 rounds):

1) Airbike 20/15kcal
2) Round of “DT” 70/50kg
3) 6 Pull-Up, 12 Push-Up, 18 Air Squat
4) rest

RPE 4-5

This set is pretty spicy! Scale the reps/loading if needed. You should get the job done in 60sec.

Round of DT is

12 Deadlift
9 Hang Power Clean
6 Jerk