Strength

A1. Strict Pull-Up / Assisted Pull-Up

5 × 4–6, progressing difficulty from Week 2.

A2. L-Seated Press

4 × 6 @ RPE 8.

Accessory: 2 × 8/side single-arm chest-supported DB rows.

Partner METCON — “Double Trouble”

Partners — 16-minute AMRAP

Together, complete:

• 30 alternating step-back lunges

• 24 hand-release push-ups

• 18 hanging knee raises

• 12 synchronized squat jumps

Split lunges, push-ups, and knee raises however desired. Both partners perform the 12 squat jumps together.

Intent: A shared-work partner workout instead of another tag-team relay.

Scaling: Ring rows or lying knee tucks if the rig is crowded; synchronized air squats instead of jumps.

Strength

A1. Strict Pull-Up / Assisted Pull-Up

5 × 4–6, progressing difficulty from Week 2.

A2. L-Seated Press

4 × 6 @ RPE 8.

Accessory: 2 × 8/side single-arm chest-supported DB rows.

Partner METCON — “Double Trouble”

Partners — 16-minute AMRAP

Together, complete:

• 30 alternating step-back lunges

• 24 hand-release push-ups

• 18 hanging knee raises

• 12 synchronized squat jumps

Split lunges, push-ups, and knee raises however desired. Both partners perform the 12 squat jumps together.

Intent: A shared-work partner workout instead of another tag-team relay.

Scaling: Ring rows or lying knee tucks if the rig is crowded; synchronized air squats instead of jumps.

Strength

A1. Strict Pull-Up / Assisted Pull-Up

5 × 4–6, progressing difficulty from Week 2.

A2. L-Seated Press

4 × 6 @ RPE 8.

Accessory: 2 × 8/side single-arm chest-supported DB rows.

Partner METCON — “Double Trouble”

Partners — 16-minute AMRAP

Together, complete:

• 30 alternating step-back lunges

• 24 hand-release push-ups

• 18 hanging knee raises

• 12 synchronized squat jumps

Split lunges, push-ups, and knee raises however desired. Both partners perform the 12 squat jumps together.

Intent: A shared-work partner workout instead of another tag-team relay.

Scaling: Ring rows or lying knee tucks if the rig is crowded; synchronized air squats instead of jumps.

Strength — Front Squat

Build from Week 2’s sets of five; these should be challenging but technically excellent. These should be challenging but technically excellent.

METCON — “Going Down”

12-10-8-6-4 for time:

• Devil Presses

• Lateral hops over a low line or obstacle

After each round: 30 single unders or 15 double unders.

Time cap: 10 minutes.

Intent: Fast and light, with minimal additional leg fatigue after squats. RPE 7–8.

Strength — Front Squat

Build from Week 2’s sets of five; these should be challenging but technically excellent. These should be challenging but technically excellent.

METCON — “Going Down”

12-10-8-6-4 for time:

• Devil Presses

• Lateral hops over a low line or obstacle

After each round: 30 single unders or 15 double unders.

Time cap: 10 minutes.

Intent: Fast and light, with minimal additional leg fatigue after squats. RPE 7–8.

Strength — Front Squat

Build from Week 2’s sets of five; these should be challenging but technically excellent. These should be challenging but technically excellent.

METCON — “Going Down”

12-10-8-6-4 for time:

• Devil Presses

• Lateral hops over a low line or obstacle

After each round: 30 single unders or 15 double unders.

Time cap: 10 minutes.

Intent: Fast and light, with minimal additional leg fatigue after squats. RPE 7–8.

Strength A — Barbell Good Morning

Keep this deliberately conservative. Maintain a neutral spine, soft knees, controlled hinge, and stop the range of motion before losing position. Good mornings aren’t a lift we need to push toward maximal loading.

Strength B — Push Press

Use a strong vertical dip and drive, finishing with locked-out arms and stable feet.

METCON — “Quick Shift”

10-minute cap — 5 rounds for time

• 8 hand-release push-ups

• 10 alternating KB front-rack lunges

• 12 hanging knee raises

Intent: Smooth and moderately fast, RPE 7–8. Keep the KB light enough to avoid turning this into a second strength session.

Scaling: Incline push-ups and lying knee tucks. For a crowded rig, substitute 20-second hollow holds.

Strength A — Barbell Good Morning

Keep this deliberately conservative. Maintain a neutral spine, soft knees, controlled hinge, and stop the range of motion before losing position. Good mornings aren’t a lift we need to push toward maximal loading.

Strength B — Push Press

Use a strong vertical dip and drive, finishing with locked-out arms and stable feet.

METCON — “Quick Shift”

10-minute cap — 5 rounds for time

• 8 hand-release push-ups

• 10 alternating KB front-rack lunges

• 12 hanging knee raises

Intent: Smooth and moderately fast, RPE 7–8. Keep the KB light enough to avoid turning this into a second strength session.

Scaling: Incline push-ups and lying knee tucks. For a crowded rig, substitute 20-second hollow holds.

Strength A — Barbell Good Morning

Keep this deliberately conservative. Maintain a neutral spine, soft knees, controlled hinge, and stop the range of motion before losing position. Good mornings aren’t a lift we need to push toward maximal loading.

Strength B — Push Press

Use a strong vertical dip and drive, finishing with locked-out arms and stable feet.

METCON — “Quick Shift”

10-minute cap — 5 rounds for time

• 8 hand-release push-ups

• 10 alternating KB front-rack lunges

• 12 hanging knee raises

Intent: Smooth and moderately fast, RPE 7–8. Keep the KB light enough to avoid turning this into a second strength session.

Scaling: Incline push-ups and lying knee tucks. For a crowded rig, substitute 20-second hollow holds.

Strength & Stability — 3 Quality Rounds

• 8 Cossack squats/side

• 6 light Turkish get-ups total (3/side)

• 10 single-leg glute bridges/side

• 20-ft backward bear crawl

• 20-second Hollow Hold

No rush. No heavy loading.

Aerobic Conditioning — “The Athletic Clock”

Every 5:00 × 4 rounds

• 200m relaxed run or 1:00 easy machine

• 60-ft med ball carry

• 12 alternating lateral lunges

• 40 single unders

• Easy walk or rest for the remaining time

RPE 5–6. No score.

This is deliberately not a race. The rest period helps control intensity and keeps Thursday restorative.

Strength & Stability — 3 Quality Rounds

• 8 Cossack squats/side

• 6 light Turkish get-ups total (3/side)

• 10 single-leg glute bridges/side

• 20-ft backward bear crawl

• 20-second Hollow Hold

No rush. No heavy loading.

Aerobic Conditioning — “The Athletic Clock”

Every 5:00 × 4 rounds

• 200m relaxed run or 1:00 easy machine

• 60-ft med ball carry

• 12 alternating lateral lunges

• 40 single unders

• Easy walk or rest for the remaining time

RPE 5–6. No score.

This is deliberately not a race. The rest period helps control intensity and keeps Thursday restorative.

Strength & Stability — 3 Quality Rounds

• 8 Cossack squats/side

• 6 light Turkish get-ups total (3/side)

• 10 single-leg glute bridges/side

• 20-ft backward bear crawl

• 20-second Hollow Hold

No rush. No heavy loading.

Aerobic Conditioning — “The Athletic Clock”

Every 5:00 × 4 rounds

• 200m relaxed run or 1:00 easy machine

• 60-ft med ball carry

• 12 alternating lateral lunges

• 40 single unders

• Easy walk or rest for the remaining time

RPE 5–6. No score.

This is deliberately not a race. The rest period helps control intensity and keeps Thursday restorative.

Power Development — Clean Pull

5 × 3 Clean Pulls @ RPE 7

Rest 90 seconds.

Focus on a patient first pull and powerful leg drive. No need to chase heavy weights.

Unilateral Accessory

Contralateral Front-Rack Reverse Lunge

3 × 6/leg @ RPE 7

Start with the weaker leg. Keep hips and shoulders square.

METCON — “Fast Lane”

Every 4:00 × 5 rounds

• 100m run

• 10 med-ball cleans

• 40-ft front-rack KB carry

Rest for the remainder of each four-minute window.

Score: Slowest round.

Intent: Aim for 2:00–2:45 of work, with meaningful recovery before restarting.

This provides a more substantial interval workout than last week’s pure shuttle sprints.

Power Development — Clean Pull

5 × 3 Clean Pulls @ RPE 7

Rest 90 seconds.

Focus on a patient first pull and powerful leg drive. No need to chase heavy weights.

Unilateral Accessory

Contralateral Front-Rack Reverse Lunge

3 × 6/leg @ RPE 7

Start with the weaker leg. Keep hips and shoulders square.

METCON — “Fast Lane”

Every 4:00 × 5 rounds

• 100m run

• 10 med-ball cleans

• 40-ft front-rack KB carry

Rest for the remainder of each four-minute window.

Score: Slowest round.

Intent: Aim for 2:00–2:45 of work, with meaningful recovery before restarting.

This provides a more substantial interval workout than last week’s pure shuttle sprints.

Power Development — Clean Pull

5 × 3 Clean Pulls @ RPE 7

Rest 90 seconds.

Focus on a patient first pull and powerful leg drive. No need to chase heavy weights.

Unilateral Accessory

Contralateral Front-Rack Reverse Lunge

3 × 6/leg @ RPE 7

Start with the weaker leg. Keep hips and shoulders square.

METCON — “Fast Lane”

Every 4:00 × 5 rounds

• 100m run

• 10 med-ball cleans

• 40-ft front-rack KB carry

Rest for the remainder of each four-minute window.

Score: Slowest round.

Intent: Aim for 2:00–2:45 of work, with meaningful recovery before restarting.

This provides a more substantial interval workout than last week’s pure shuttle sprints.

Strength

Partner METCON — “Pass the Torch”

Partners — 5 rounds each

Partner A completes:

• 6 Shuttle Runs Down/Back

• 8 alternating DB Snatches

• 20 single unders or 10 double unders

Tag Partner B, who completes the same sequence.

Continue until each partner has completed five rounds.

Time cap: 18 minutes.

Intent: Quick transitions and repeatable efforts. Partners should work approximately 1 minute per turn.

Scaling: Reduce DB Snatches to 6 and use line hops instead of jump rope if needed.

Strength

Partner METCON — “Pass the Torch”

Partners — 5 rounds each

Partner A completes:

• 6 Shuttle Runs Down/Back

• 8 alternating DB Snatches

• 20 single unders or 10 double unders

Tag Partner B, who completes the same sequence.

Continue until each partner has completed five rounds.

Time cap: 18 minutes.

Intent: Quick transitions and repeatable efforts. Partners should work approximately 1 minute per turn.

Scaling: Reduce DB Snatches to 6 and use line hops instead of jump rope if needed.

Strength

Partner METCON — “Pass the Torch”

Partners — 5 rounds each

Partner A completes:

• 6 Shuttle Runs Down/Back

• 8 alternating DB Snatches

• 20 single unders or 10 double unders

Tag Partner B, who completes the same sequence.

Continue until each partner has completed five rounds.

Time cap: 18 minutes.

Intent: Quick transitions and repeatable efforts. Partners should work approximately 1 minute per turn.

Scaling: Reduce DB Snatches to 6 and use line hops instead of jump rope if needed.