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MONDAY
A) Movement Prep – Banded Mobility
B) Sumo Deadlift: 8RM
C) 3 Rounds For Time:
3 Shuttle Runs
18 Wall Balls, 20/14#
12 Toes-to-Bar
6 Burpee Box Jump Overs, 30/24″

TUESDAY
A) Skills: 15 min to pactice HS Walking and Tap Swings on Pullup Bar
* HS Walk Variations: HS Walk to Wall, Shoulder Taps on Wall
B) Push Press: 5RM
C) 4 Rounds For Time:
15/10 Chest-to-Bar Pullups
15 Hang Power Cleans
15 Slam Balls
* Post weight used for HPC and SB
D) Cash Out

WEDNESDAY
A) Snatch: 6×3, Every 0:90
* Fundamentals: Overhead Squat: 6×3, Every 0:90
B) 15-12-9-6-3 Reps For Time:
Deadlift, 185/123#
Strict HSPU*
* Scale the ROM as needed with an ABMAT or 2.

THURSDAY
A) Movement Prep
Tall Kneeling Swimmer x 5
PVC ER/IR Stretch
Hollow Rock, 2 x 0:30
B) Every 3:00 x 6:
6 Front Squats
4/3 Muscle-Ups
Assault Bike or Ski @ moderate pace for remainder of time
C) 3 sets
8 Straddle Z Press, each*
8 Ring Rows
* Hold KB in rack position in opposite arm during rest
D) 3 sets
8 Ring Leg Raises
8 DB Step Back Lunges, each

SATURDAY-
A) Power Clean: 15 min to build to a heavy single. Repeat same weight x2.
B) Surprise WOD