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MONDAY
A) Mobility Flow
B) Every 3:00 x 5:
8 Front Squats
Row/Bike @ moderate pace for remainder of 3:00
C) AMRAP 15 for quality
8 Single Arm KB Push Press, each
8 Single Arm KBS, each
250m Row or Ski @ <24/30 SPM

TUESDAY
A) Movement Prep
T Spine Ext
Hip 90/90 ER and IR Stretch, 2 x 0:20 each
KB Goblet Wide Stance Good Morning, 2 x 10
B) Sumo Deadlift: 3×8
C) AMRAP 12
0.5 mile ABC
12 Power Cleans. 115/73#
12 CTB Pull Ups

WEDNESDAY
A) Skill – Wall Facing Handstand Hold to Hover, with Spotter
B) 3 sets
10 KB Z-Press
10 SA DB Row
C) 4 Rounds for Total Reps:
1:00 KB Snatches, 35/26#, 3 per arm at a time
1:00 Burpees
1:00 Rest
* Scale KB Snatch to KB Clean or DB Snatch
D) Cash Out

THURSDAY
A) Movement Prep
Kneeling Banded Lat Stretch, 0:30 in ER, 0:30 in IR
Shoulder CAR, 5 each direction
80’ Spiderman with Rotation, slow
B) Push Press: 3×5
C) 3 Rounds For Time:
12 OHS, 95/63#
12 Devil Press to Step Up, 24/20”
2 Shuttle Runs
* Post DB weight to whiteboard

SATURDAY
A) Power Clean: 6×3
*Reset each rep
B) Surprise WOD