Monday
Strength
A. Pause Back Squat 2-2-2-2-2
*5 sec pause, all working sets @ 85%+ effort

B. EMOM 10
2 push press + 1 jerk (from rack)

Tuesday
Strength
Bench Press 7-5-3
*for total load of all completed reps

Conditioning
14:00 AMRAP
Reps of 3-6-9-12-15…
Burpees
Wall balls (20/14)
Power clean (135/95)

Wednesday
Strength
Deadlift 3-3/2-2/1
*recording 3, 2, and 1 rep maxes

Conditioning
For time (20:00 time cap):
100 double unders
50 Russian KB swings (53/35)
20 chest to bar pull ups
15 box jumps (30/24)
20 chest to bar pull ups
50 Russian KB swings (53/35)
100 double unders

Thursday
Rest/make up/mobility

Friday
Strength
15 minutes to warm-up for and establish a max thruster (from rack)

Conditioning
“Fran”
21-15-9
Thrusters
Pull ups

Saturday
“Collin”
6 rounds:
400 meter 45/25 carry,
12 push-presses (115/85)
12 box-jumps (24/20)
12 Sumo deadlift high-pulls (95/65)

*can be completed solo or with partner, see below partner version. Top RX solo scores will qualify for benchmark board.
**Partner version – split workload with reps of 18 instead of 12 for each movement. Only one partner runs.