Day 1

Front Squat > 5×5 @ RPE 8

  • Landmine Front Squat 3×10
  • Kettlebell Clean + Press 3×5/side
  • Walking Lunge 3×10/side
  • Landmine Row 3×10/side
  • Kettlebell Alternating Single Arm Swing 3×10/side

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > max reps > subtract 10% > max reps > subtract 10% . max reps

  • Farmer Walk 3×1/1
  • Quake Bar Bench 3×15
  • Chin-Up 3×5
  • Dumbbell Skull Crusher 3×12-15
  • Parallette Knee Drives 3×10/side

Day 3

Deadlift > work up to a 3RM @ RPE 9 > subtract 10% > 4×3

  • Barbell Shoulder Press 3×10
  • Kettlebell Gorilla Row 3×10/side

Finisher: 4 Rounds:

  • Block Run
  • Kettlebell Swing x15
  • Air Squat x15
  • Burpee x 10