Warm up

2 rounds, increasing load in the second round:

10 glute bridges

10 bootstrappers

10 alternating lunges

10 KB goblet squats

10 ring rows / pullups

10 KBS

Endurance

For time:

1,200m/960m row

50 squats [BB: back squat 135/95 lbs, KB: goblet hold 32/24 kg]

35 strict pullups

50 American KBS 32/24 kg

1,500m run [3 laps around the block]

Time cap: 30 min

Power lifting

Warm Up

3 Rounds or 10 Mins

:45sec Ski or Row

5 Seal Pose into Down Dog

20 sec 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 15 Minutes take as many sets needed to

Work up to a 3 Rep Heavy @ 9/10 RPE – NOT MAX!!

9/10 RPE – you can do only 1 more rep 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 10 Minutes take as many sets needed to

Work up to a 3 Rep Heavy @ 9/10 RPE – NOT MAX

9/10 RPE – you can do only 1 more rep at the heaviest weight of the day

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

-Then-

1 Minute of AMRAP @ 70% of Todays Max Weight

Dynamic Effort DAYS

Bench Press

EMOM for 8 Mins

3 reps at 60% of 1RM – Think explosive push.

3 Sets of Quality all at 7/10 RPE

10 Dips (Rings or Static)

10/arm Single DB Row

10/arm Alt DB Bench Press (One DB Held Lockedout at a time)

10 Barbell Hip Thrusts with Back Supported on Bench