A. Deadlift & Z-press
4 deficit deadlift @ building to RPE 8 in 4 sets
6 dual dumbbell z-press @ RPE 8 all sets
*rest 1:30 between rounds
B. In teams of 3:
1200m farmer carry
90 dual kettlebell cleans
60 dual kettlebell jerks
-2×24/16kg
A. Front squat
Build to a heavy 1
*then 2×8 paused front squat RPE 7/10
B. With partner:
10 minute max distance row
-straight into-
AMRAP 5:
5 squat clean 60/42,5kg
3 wall walk
A. Floor press & Strict pull-up
*Build to a heavy 8 floor press in 4 sets
**Perform 8 strict pull-ups after each set
B. 5 rounds for time:
200m run
15 snatches 35/25kg
*snatches anyhow
”Murph”
1 mile run
100 pull-ups
200 push-ups
300 air-squats
1 mile run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 9/6 kg vest, wear it.
A. Single-leg deadlift & Z-press
4 rounds, 1:30 rest between, RPE 7.5-8.5/10
8+8 single leg deadlift (barbell)
8 dual dumbbell z-press
B. In teams of 3:
2100m row (700+700+700m)
27 wall walk (9+9+9)
33 thruster 60/42,5kg (11+11+11)
400m run as a team
EMOM 40:
1. Shuttle run
2. 5 power snatches 60/42,5kg
3. 13/11 cal bike/ski
4. 10 toes-to-rings
A. Front squat
*build to a heavy 2
**then 3×2 @ 85-90%
B. For time:
300 double-under
75 shoulder to overhead
30 weighted box step-up 60/50cm
-35/25kg