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MONDAY
A) Movement Prep
40’ Banded Lateral Walk, each
40’ Walking RDL
Alternating Cossack Squat, 2 x 10
B) Sumo Deadlift, 3×8
C) 4 Rounds:
0:45 DB/KB Thruster, pause at top
0:15 Rest
0:45 CTB Pullups
0:15 Rest
0:45 Double Unders
0:15 Rest
* Focus on quality movement, no score.
D) Cash Out: L Sits and HS Holds (wall facing or freestanding)

TUESDAY
A) Ring Skill – Skin the Cat and Banded Front Lever
B) Push Press: 3×5
C) 3 sets
KB Z Press x 8
Dumbbell Prone Row x 8
D) AMRAP 12:
15 Power Cleans & Jerk, 115/73#
15/12 Calorie Row

WEDNESDAY
A) Snatch: 20 minutes to build to a heavy single
B) Surprise WOD

THURSDAY
A) Mobility Work, coaches choice
B) Every 3:00 x 6:
6 Front Squats
18 Burpee Box Jump Overs, 24″/20″
* Challenging weight but allows for unbroken, technical sets.
C) 3 Rounds For Time:
Cul de Sac Run
21 Deadlifts, 155/103#

SATURDAY
A) Power Clean: 8 x 3 EMOM
B) Surprise WOD