PTTP modified (6c)

Q&D swings/push-ups x 2 and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.2
Day 3: 250lb x 5,4,3,2: RPE 7.9
Day 5: 250lb x 5,4,3,2: RPE 7.9
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.4
Day 3: 60lb x 7,6,5,4: RPE 7.8
Day 5: 60lb x 7,6,5,5: RPE 7.8
(Rest 4 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (6b)

Q&D swings/push-ups x 2 and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.2
Day 3: 250lb x 5,4,3,2: RPE 8.0
Day 5: 250lb x 5,4,3,2: RPE 7.9
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.4
Day 3: 60lb x 7,6,5,4: RPE 7.9
Day 5: 60lb x 7,6,5,5: RPE 7.8
(Rest 4 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (6a)

Q&D swings/push-ups x 2 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.3
Day 3: 230lb x 5,4,3,2: RPE 5.3
Day 5: 250lb x 5,4,3,2: RPE 8.0
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,4: RPE 5.5
Day 3: 55lb x 7,6,5,5: RPE 5.5
Day 5: 60lb x 7,6,5,4: RPE 8.0
(Rest 4 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Royal Court

Rolling a die for Q&D x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 20:30 min. RPE: 4.2

Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 23:45 min. RPE: 5.2

Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 23:50 min. RPE: 5.8

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)