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MONDAY
A) Mobility Flow
B) Romanian Deadlift: 3×8
C) Half Kneeling Landmine Press: 3×10
D) 7 Rounds For Time:
7 Thrusters, 95/63#
7 Toes-to-Bar
7 Burpee Box Jumps, 24″/20″

TUESDAY
A) Movement Prep
KB Arm Bar x 3 each
Standing KB Bottoms Up Press, 2 x 5
B) Push Press: 4×1
* Build to a heavy single, repeat for 3 more singles
C) Landmine Row: 3×10
D) 5 Rounds For Time:
21/15 Pushups
15 RKBS, 70/53#
9 Overhead Squats, 95/63#

WEDNESDAY
A) Snatch + Low Hang Snatch + Hang Snatch: 20 min to build
* Fundamentals: Hang Snatch Pull + Hang Snatch + OHS
B) As Far As Possible in 9:00:
1 Dumbbell Hang Clean & Jerk, each, 50#/35#
1 Chest-to-Bar Pullup
2 Dumbbell Hang Clean & Jerk, each
2 Chest-to-Bar Pullups
3/4/5…etc
C) 4 Sets For Quality
0:30 Wall Facing HS Hold
0:30 L Sit
* Break the 0:30 into sets as needed

THURSDAY
A) Movement Prep
80’ Death March, light
Alternating Cossack, 2 x 10
40’ Monster Walk
B) Front Squat: 4×1
* Build to a heavy single, repeat for 3 more singles
C) EMOM 12, alternating:
8 Unbroken TnG Deadlifts
4-8 Bar Muscle-Ups
D) Cash Out

SATURDAY
A) Clean and Jerk: 4×1
* Build to a heavy single, repeat for 3 more singles
B) Surprise WOD