Hinge, Press, Squat, & Pull Circuit (3h)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 5,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double seesaw)
3. Clean & Squat (double or single goblet)
4. Pull variation  (pull-up, chin-up, or  renegade row)
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (3g)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 5,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double seesaw)
3. Clean & Squat (double or single goblet)
4. Pull variation  (pull-up, chin-up, or  renegade row)
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (3f)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 5,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double seesaw)
3. Clean & Squat (double or single goblet)
4. Pull variation  (pull-up, chin-up, or  renegade row)
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (3e)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 5,
Wed - 32kg singles & 16kg doubles x 8, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (3d)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 5,
Wed - 32kg singles & 16kg doubles x 8, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.