2025-04-21

Mon

Back Squat 5@75%, 3@85%, 1@95%

10 Min EMOM Alt
2×25′ Walking Lunge
8/5 Bike Cals

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3 Rounds
6 Power Snatch (95/65)
12 Burpees over the bar
18 Air Squats

Tues

Bench Press 5@75%, 3@85%, 1@95%

3×10 Dips
3×10 Hand Release Pushups

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25 Min Time Cap
60 Curtis P’s
* 1 CurtisP = One Power Clean, One Lunge (left + right), One push press

Wed

Front Squat
10 Min EMOM
10/10/9/9 etc…

3×10 Goblet Squat
3×20 Jumping Lunges

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AMRAP 15min
3 Wall walk
12 Alt DB snatch
15 Box Jump Over

Thur

Press 5@75%, 3@85%, 1@95%

3×10 DB Press
3×10 Lateral Raise

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EMOM 24 MIN Total
Death by Pullup + KB Swing
5 Pullup + 5 KB swing
* Every minute add a rep to both until you can’t finish both movements in the same minute
** Once you fail, rest 1 minute then start:
Death by Power Clean + Thruster
1 Power Clean +1 Thruster
* Every minute add a rep to both until you can’t finish both movements in the same minute
** Continue for 24 min. If you fail prior to that then rest 1min and reduce the reps to continue for the rest of the time

Fri

Deadlift 5@75%, 3@85%, 1@95%

10 Min EMOM Alt
5 HSPU
5 Strict Pullups/BMU

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AMRAP 15 MIN
10 T2B
10 C&J
Row 300m