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MONDAY
A) Bench Press: 5RM, then 2×5 @ 90% of 5RM
B) 3 Rounds for Total Reps:
1:00 Assault Bike (Calories)
1:00 Toes-to-Bar
1:00 Alternating Single Arm RKBS, 70/53#
1:00 Rest
C) 3 sets
10 Dumbbell Overhead Press
10 Bulgarian Split Squat, each

TUESDAY
A) Clean: (1) Build to Heavy Single
(2) 5×1 on 0:30, use 80% of today’s heavy single
B) 4 Rounds For Time:
15 Dumbbell Hang Squat Cleans, 50#/35#
15 T2B
C) 8 sets, resting ~20 sec between exercises
0:20 Seated Pike Leg Lifts
0:20 Push Ups

WEDNESDAY
A) 3×5 each with KB:
Windmill
Clean and Press
Side Lunge
B) AMRAP 24:
1000/800m Row
24 Pullups
24 Deadlifts, 155#/103#

THURSDAY
A) Deadlift: 5RM, then 2×5 @ 90% of 5RM
B) 3 Rounds For Time:
80’ Walking KB Goblet Lunge, 53/35#
20 Shoulder-to-Overhead, 115/83#
10 Burpee Box Jump Overs, 30″/24″
C) Cash Out – Coaches Choice

SATURDAY
A) Low Hang Snatch: (1) Build to Heavy Single
(2) 5×1 on 0:30, use 80% of today’s heavy single
B) AMRAP 10:
10 C&J 135/83#
10 CTB Pull Ups
2 Shuttle Run