Monday
Buy in – 2 Rounds
90 sec ERG / 10 Muscle Cleans / 10Pause Back Squats / 5 Banded Dips / 10 Push Ups
A) 5 sets – 1 Pause Power Clean + 1 Power Clean @9+/10 RPE
*pause at the knee for 2 seconds on the way up for the first rep
B) Back Squat – 3×3 @ 80/85/90%
Metcon – “Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips
Tuesday
Buy in – EA Warm Up
A) 4 sets – 3 Push Jerks @ 8.5+/10 RPE
rest 2 min between sets
B) 3 sets – 5.5.5 Bench Press
rest 30 seconds btw clusters and 3 minutes between sets
C) Pump Finish – 2-3 sets
max set of each – Double DB Curl, Banded Tricep Press Down, Tall Kneeling BB Curl, DB Tricep Kickback
rest 30 sec between movements and 2 minutes between sets
Wednesday
Buy in – 2 Rounds
1 min Row / 10 SA High Pulls each arm / 10 Light Wall Balls / 10 Kip Swings / 5 Box Jumps / 5 Double Push Up Burpes
Metcon – For time
20/16 Cal Row
30 Wall Balls
20 Toes 2 Bar
30 Box Jumps (24/20)
20 KB Sumo Deadlift High Pulls
30 Burpees
20 Shoulder 2 Overhead (115/80)
A) Sumo Deadlift – 10 minute EMOM building to a heavy for the day (start at 50+%)
B) 3 x 100ft Farmers Carry rest as needed
Thursday
Buy in – 2 Rounds
1 min Ski / 10 PVC OHS / 10 Pause Goblet Squats / 10 Hip Flow to Lunge
Mobility – seated t-spine
A) Tempo Front Squats – 4 sets of 6 @ 8-9/10 RPE
@23×2
rest 2 min between sets
Metcon – 6 rounds for time
600m Ski
25 OHS 115/80
Buy out – foam roll quads and back
Friday
Buy in – EA warm up
A) Strict Press – Build to a heavy 1
Partner Throwdown Friday
25 Min AMRAP
Grover
July 20, 2026
