Single-Arm Swings
Heavy·10/arm·X-0-X-0·RPE 7
SA Clean → Front Squat → Press
Heavy·5/arm·2-1-X-1·RPE 8
Windmill
Light·5–8/side·3-1-3-1·RPE 6–7
Bench Press
8–10·3-1-1-0·RPE 7–8
Single-Arm KB Row
8/arm·2-1-1-1·RPE 7–8
Hanging Leg Raises
10–15·2-0-2-1·RPE 8
Pull-Ups
6–10 (or max)·3-0-1-1·RPE 8
Pallof Press
10/side·1-3-1-0·RPE 7
Goblet Cossack Squat
6/side·3-2-2-0·RPE 7
Barbell RDL
8–10·3-1-1-0·RPE 7–8
Dead Bug
8/side·3-1-3-1·RPE 7
Farmer's Carry
50 yd·RPE 7–8
Should make round 3 challenging but clean. If form breaks on the press, size down.
Windmills should be slow and controlled. No grinding.
Progress heavy bell first. When 3 rounds feel controlled, bump up one size.
Eccentric – Bottom Pause – Concentric – Top Pause (in seconds). X = explosive.