E2M Back Squat 3-3-3-3-Max reps *All sets at 75% (+/- 10#) of 1RM   “FRAN” 21-15-9 Thrusters 95/63 Pull ups   *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on bench) ...

E2M Back Squat 1-1-1-1-1 *Increase weight each set *Go for new 1RM   :3 AMRAP 20 Wall Ball 20/14 (Buy in) 15 Deadlifts 185/123 15 Burpees Rest :3 :3 AMRAP 20 Wall Ball 20/14 (Buy in) 10 Deadlifts 225/153 10 Burpees Rest :3 :3 AMRAP 20 Wall Ball 20/14 (Buy in) 5 Deadlifts 275/183 5 Burpees ...

E2M OH Squat 5-5-5-5-5 *Increase weight each set   E2M Thruster 5-5-5-5 *Increase weight each set   :5 to complete 500m Row Then, max Squat snatches 75/53   *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on bench) ...

EMOTM x 20 1 - 5 Strict HSPU (RX+ = deficit, Kipping = scaled) 2 - 10 T2B 3 - 15 GHD Sit ups 4 - 30 Double unders (RX+ = unbroken)   Finish with: 4 Rounds 50m Farmers Carry (AHAP) *Increase weight each set *Rest as much as needed between sets ...

E2M Front Squat 3-3-3-3-3 *Increase weight each set   E2M Back Rack Alt. Forward Lunges 10-10-10-10 *5 per leg *Increase weight each set   :6 AMRAP 3-6-9-12-15… Wall Ball 30/20 C2B Pull up *Add 3 reps each round   *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 100 Glute bridges (no weight) ...