Deadlift (wk 5) 1×3@80% 1×3@85% 1×3+@90% (max reps) “The 4-Minute Furnace” – 2 Rounds 4 min AMRAP 20/15 cal bike Max reps of burpee barrier overs 2 min break  4 min AMRAP 20/15 cal ski Max reps Drag Rope DU 2 min break Read more

A1) Bench Press – 4×10 @ 65-70%A2) Single-Arm DB Row – 4×12/side Rest 90–120 sec after both movements, then repeat. “Bodyweight Boss” – For Time 60 Alt Pistols 30  HSPU 10  Rope Climbs 3 Round for quality: DB Bicep Curl (8-12)+ Max Chin ups Skull Crusher (8-12) + Max close grip pushupsRead more

15 min to a heavy power clean Then…. “Power Cycle” – EMOM 20(5rd) Min 1: 3 Power Cleans, 80-85% (heavy) Min 2: 12 Burpee over bar Min 3: Max Cal Bike OR Ski Min 4: RestRead more

Paused Front Squat: Wk 1 5×3 @ 60–65% *3 sec pause at the bottom Slow controlled descent For Time 42-30-18 Wall ball, 20/14 Toes 2 Bar Box Jump, 24″/20″Read more

Oly: WK 4 Receiving Positions + Speed – Overhead Squat (4×3) – Snatch Balance (5×2) – Clean + Front Squat + Jerk (5×1+1+1)  Endurance AMRAP 35 50 DB Box Step-overs 300m Run 25 Burpees over DB 300m Run  50 Cal row 300m Run  25 Med ball cleans 300m Run Read more