Squat Pyramid Complex (7c)

Warm-up:
OS-Big 5.

Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 7 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:
8/8 on the minute x 5.
(RPE 9.3)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.6)
OS-Big 5.

Press Pyramid Complex (7c)

Warm-up:
OS-Big 5.

Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

(RPE 7.9: Press x reps = minutes of rest/set. Enough rest helps.)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (7b)

Warm-up:
OS-Big 5.

Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 7 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:
8/8 on the minute x 4 + 7/7 on the minute x 1.
(RPE 8.6)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Press Pyramid Complex (7b)

Warm-up:
OS-Big 5.

Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 7 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 8.6: Press x reps = minutes of rest/set, except I shortened the rest on the larger sets because of a lack of time and found that my left side is less strong than my right.)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (7a)

Warm-up:
OS-Big 5.

Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 7 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:
8/8 on the minute x 3 + 7/7 on the minute x 2.
(RPE 8.6)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.4)
OS-Big 5.

Press Pyramid Complex (7a)

Warm-up:
OS-Big 5.

Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 8: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (6c)

Warm-up:
OS-Big 5.

Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.4: Squat x reps = minutes of rest/set)

Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.8)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.

Press Pyramid Complex (6c)

Warm-up:
OS-Big 5.

Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.4: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.8)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (6b)

Warm-up:
OS-Big 5.

Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.5: Squat x reps = minutes of rest/set)

Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.9)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.

Press Pyramid Complex (6b)

Warm-up:
OS-Big 5.

Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.6: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7.0)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (6a)

Warm-up:
OS-Big 5.

Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.7: Squat x reps = minutes of rest/set)

Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.9)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.

Press Pyramid Complex (6a)

Warm-up:
OS-Big 5.

Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.8: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7.1)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (5c)

Warm-up:
OS-Big 5.

Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.5: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

Press Pyramid Complex (5c)

Warm-up:
OS-Big 5.

Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.4: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.7)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (5b)

Warm-up:
OS-Big 5.

Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.5: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

Press Pyramid Complex (5b)

Warm-up:
OS-Big 5.

Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.5: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.8)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (5a)

Warm-up:
OS-Big 5.

Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.7: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.8)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

Press Pyramid Complex (5a)

After testing a double kettlebell press to begin “Total Tension” Kettlebell Complex, I did 10 reps using 24kgs and 3 reps with 32kgs. Since I don't have two 28kgs, I modified it to get 6-8 reps. So, I'll be using a 24kg and a 28kg while alternating sides every set. This is what I did today...

Warm-up:
OS-Big 5.

Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.7: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

DL Triples with ES (13 & 14)

Another repeat but slightly different for this two-week block applying the principles from the book "Easy Strength" to build up my strength to be able to easily follow a similar format from a blog article on StrongFirst.com and using all of the six basic movements from Dan John's book "Intervention"; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". I'll begin with a warm-up of prying goblet squats, TGUs, and two-handed swings. After a dead-lift set of triples, I'll add 3 body-weight pull-ups, a 28kg clean & press x 3/3 for half of the sets and a 32kg for the other half, a 16kg renegade row x 3/3, and then after all sets are finished, alternating days of squats or swings and two-hand carries (See below).

Today I did 5 sets of dead-lift triples x 230lbs (65% 1RM) with 5 minutes of rest between sets.
On Tuesday I'll do 5 sets x 245lbs (70% 1RM).
Wednesday will be 4 sets x 260lbs (75% 1RM).
Thursday 3 sets x 280lbs (80% 1RM).
Friday 3 sets x 300lbs (85% 1RM).
Repeat on Monday with an added 10lbs per day for the dead-lift and press a 32kg for 2/3 of the sets and a 28kg for the remainder.

Warm-up (x reps x sets):
24kg Prying Goblet Squats x 3 x 1
24kg TGU x 1/1 x 2
24kg Swings x 10 x 3

Dead-lift x 3
Pull-up x 3
Kettlebell C&P x 3/3
Renegade Row x 3/3
Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:
32kg Goblet Squat x 4 x 3 or Double 24kg Front Squat x 4 x 3
32kg Swing x 12 x 5 or Double 24kg Swing x 6 x 5

Day = Squats or Swings, and Carries:
Example for this Wednesday (32kg Goblet squat x 4 x 3, 32kgL/28kgR Racked Carry x 60 feet, switch, 28kgL+32kgR Racked Carry x 60 feet). Done.

Week 13
Mo = Dbl FSQ x 3 x 4 then 48kg/40kg Farmer Carry x 120 feet.
Tu = Sw x 12 x 5 then 40kg/36kg Farmer Carry x 120 feet.
We = GSQ x 4 x 3 then 32kg/28kg Racked Carry x 120 feet.
Th = Dbl Sw x 6 x 5 then 28kg/24kg Overhead Carry x 120 feet.
Fr = Dbl FSQ x 4 x 3 then 24kg/20kg Overhead Carry x 120 feet.

Week 14
Mo = Sw x 12 x 5 then 48kg/40kg Farmer Carry x 120 feet.
Tu = GSQ x 5 x 3 then 40kg/36kg Farmer Carry x 120 feet.
We = Dbl Sw x 6 x 5 then 32kg/28kg Racked Carry x 120 feet.
Th = Dbl FSQ x 3 x 5 then 28kg/24kg Overhead Carry x 120 feet.
Fr = Sw x 14 x 5 then 24kg/20kg Overhead Carry x 120 feet.

Variety 14B

Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5+: Same volume and effort as last week.)