Warm up

3 rounds of:

6 front squats (empty/light BB or DBs)

6 per leg single KB RDL

6 hang cleans

**Build up on weight throughout

Endurance

Every 4 min for max reps, 3 rounds alternating between part A and B (3 rounds on each part). Rest 1 min between each round part:

Part A

10 shuttle runs (1 shuttle run = 25 ft. out and back)

6 squat cleans (BB: 175/120 lbs, DBs: 2×50/35 lbs)

Max burpees over bar in remaining time

— rest 1 min

Part B

25/20 cal row

20 double KB deadlifts 32/24 kg

Max V-ups in the remaining time

— rest 1 min

Power lifting

Warm Up

3 Rounds or 10 Mins

:45sec Ski or Row

5 Seal Pose into Down Dog

:20sec Copenhagen Hold

8-10 Glute Bridges with Deadlift Weight

Sumo Deadlifts

5 reps @ 30% of 1RM Deadlift – LIGHT

5 reps @ 40% 1RM

5 reps @ 50% 1RM”

Sumo Deadlifts

In 20 Minutes take as many sets needed to:

Work up to a 3 Rep Heavy @ 7/10 RPE – NOT MAX!!

7/10 RPE – you can do about 3 more reps at the heaviest weight of the day

Start @ 60% of 1RM Deadlift & Build to 3 Rep Heavy

Bench Warm Up

2 Rounds or 5 Minutes

10 Banded Pass Throughs

15 Band Pull Aparts

5/arm Single DB Bench

Incline Bench Press

In 13 Minutes take as many sets needed to:

Work up to a 3 Rep Heavy @ 7/10 RPE – NOT MAX!!

7/10 RPE – you can do about 3 more reps at the heaviest weight of the day

Start @ 60% of 1RM Bench Press & Build to a 3 Rep Heavy

-Then-

1 Minute of AMRAP @ 70% of today’s Max Weight

Dynamic Effort DAYS

Bench Press

EMOM for 8 Mins

3 reps at 50% of 1RM – Think explosive push.

3 Sets of Quality all at 7/10 RPE

10 Alternating Double DB Seated DB Press

10 Single Arm DB Bent over Row

10 Double DB Crush Press

10/leg Single Leg Double DB Romanian Deadlifts

30 DB Russian Twist