Monday
Buy in – EA Warm up
A) Warm up – Press, Push Press, Push Jerk
B) 20 min E2MOM – 3 Strict Press + 3 Push Press + 3 Push Jerks
*unbroken
*start very light and build each round
C) 15 min AMRAP –
Row Cal (15/12)
10 GHD Sit ups or 20 ABmat sit ups
Tuesday
Buy in – 2 Rounds
60 sec Row / 10 Hip Flows to Lunge / 10 KB Pause Squats / 5 Broad Jumps
A) Back Squat – Build to a Heavy Single for the day
Metcon – 4 Rounds
18/15 Cal Row
15 Wall Balls (20/14)
3 Power Snatch (135/95)
Wednesday
Buy in – 2 Rounds
200m Jog / 10 Push ups / 10 SA DB Bench / 5 Inch Worms / 1 min Plank
Metcon – for time
400m Run
25 Bench Press (95/65)
4 Wall Walks
400m Run
20 Bench Press (95/65)
4 Wall Walks
400m Run
15 Bench Press (95/65)
4 Wall Walks
400m Run
10 Bench Press (95/65)
4 Wall Walks
Rx+ 115/75 and 5 Wall Walks
A) 2 Power Cleans + 1 Power Jerk – build to a heavy
Thursday
Buy in – EA Warm up
Metcon – Project Acid Test
50/40 cal Row
50/40 cal Ski
50/40 cal Bike
for time
A) Power Snatch Waves – 3 @ 65, 2 @ 68, 1 @ 70, 3 @ 68, 2 @ 70, 1 @ 75, 3 @ 70, 2 @ 75, 1 @ 80, 1 @ 82, 1 @ 85
rest as needed between sets
Friday
Buy in – 2 Rounds
10 Burpees / 10 Banded Good Mornings / 10 Banded Monster Walks / 10 Deadbug / 30 sec Side Plank per side
A) Deadlift – Build to a Heavy Double
Partner Throwdown Friday – for time
20 Lateral Burpee Box Jump Overs (30/24) – Syncro
80 cal Row – Split
30 Deadlifts (225/175) – Syncro
80 cal Row – Split
30 Lateral Burpee Box Jump Overs (30/24) – Syncro
June 10, 2026
