Reverse Lunges + Back Squat

7 x ( 6 lunges, alternating legs + 3 back Squat )

Go Every 3:00

Push Press

5 x 3 @ start heaviest press OTD.

Go Every 2:30

5 x 4 thruster

• find a heavy set of four

EMOM 5

Muscle Clean + Power Clean @ 40-50% PC

3 x every 2 min
4 hang squat clean

then
built up to work weight for

clusters

Bench Press

3-3-2-2-1-1-1-1-1, Start ~75% and build 1 RM

Go Every 3:00

“Flight Simulator”

DU unbroken sets of. Rest as needed between sets, but they have to be unbroken.

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Or
5-10-15-20-25-30-25-20-15-10-5

Time cap: 14min

For time:
45 Double KB Squat Clean Thrusters @24/16kg

• Goal: Load should be challenging but light enough to do multiple rep sets without breaking.
• Rx+: @28/20kg
• TIME CAP = 7:00

Every 3:00 For 10 Sets of:
100m Row
- Score is average split time for 10 rounds

4 Rounds YGIG
21/15 Cal Row
15 KBS (24/16kg)
12 Ring dip
9 Burpee

TC 25min