Daily warm up: 5 minutes of TGU, light. Hang, then carry something x 3 rounds.
Week 1 – 4 reps EMOM
Week 2 – 5 reps EMOM
Week 3 – 6 reps EMOM
Week 4 – 4 reps EMOM
Week 5 – 6 reps (HALF: cut time in half)
Week 6 – 5 reps EMOM
Day 1
1. 10 minute EMOM – front squat
2. 5 minute EMOM – bent over row
3. 3 minute EMOM – double clean and press
Day 2
1. 10 minute EMOM – double clean and press
2. 5 minute EMOM – front squat
3. 3 minute EMOM – bent over row
Day 3
1. 10 minute EMOM – bent over row
2. 5 minute EMOM – double clean and press
3. 3 minute EMOM – front squat