5 x 3 AHighAP

Four rounds for time:

• 15 foot rope climb, 2 ascents (no rope? do 15 K2Es)
• 30 m sprint
• 4 squat cleans (225 / 135 lbs or 75-80% 1RM)
• 30 m sprint

Tempo Thrusters

Working 20 minutes Sets Of 3. Every Rep. 1-2 sec Hold Overhead position.

Three supersets:

• 10+10 one-legged Kettlebell Deadlift
• 15 KB Swing

90s. Rest between sets. No rest between movements. Use same weight in both movements.

In 12 minutes:
Establish your 1RM Front Squat with good form.

Rest 1 minute, then:

With your 1RM FS weight, AMRAP of Back Squats.

Must be done unbroken and maximum 1 second rest between repetitions, in top/bottom position

10 min EMOM

• 1 x Snatch

Increase the weight each round, while keeping the technique as good as you can!

3 rounds of
20s. work, 40s. rest
ring plank hold
hamstrting march
banded good mornings

EMOM 24 min
1) 50s. row
2) 10-20m walking lunges 2 x 16/24kg
3) 12 alt. gorilla row 25/32kg
4) rest

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Goal & Intensity
-The pre-work accessories prepare the hips, trunk, and upper back for efficient and safe movement during the main workout.
-The EMOM is designed to build consistency and movement quality over a sustained 24-minute effort.
-This is a moderate, aerobic-focused session where heart rate rises but remains controlled.
-You should feel steadily challenged, not rushed or technically compromised.
RPE 6–7.
💡 Coach’s Tip
Choose rowing and lunge pacing that you can repeat every round without fade, if your output drops noticeably, you started too aggressively.
Why this workout:
This session develops aerobic capacity, unilateral leg strength, and upper-back stability with minimal systemic fatigue. It supports long-term progress by reinforcing durable movement patterns and complements heavier or more intense training days.

1 Snatch @ 80%

EMOM 12 ( Work 0:40 / Rest 0:20 )

1 minute : Max. reps. Bench Press @ 75/50kg
2 minute : Max. reps. Box Over Burpees 24/20"
3 minute : Rest