MONDAY
A) Front Squat, build to a heavy single
B) AMRAP 18
8 Cal Assault Bike
8 TTB
10 Goblet Lunges, 70/53
* At minute 9 switch to 10 Goblet Squats, 70/53

TUESDAY
A) AMRAP 30
5 Push Presses, climbing but unbroken
10 Chin-ups (underhand grip)
15 Nurpees
Rest 60 sec.

B) EMOM 16
12-15 DB Lateral raises
12-15 Sit-ups
12-15 DB front Raises
1 min Rest
* pick a weight that you get between 12 to 15 reps with

WEDNESDAY
A) Build to a heavy single:
2 Snatch Pulls
2 Power Snatches

B) EMOM 20, alternating
3 Back Squats, building
2-3 Legless Rope Climbs
15/12 Cal Assault Bike
15 RKBS, 70/53

THURSDAY
For Time
Bike 3 miles
5 Rounds:
10 Power Cleans 135/83
10 Bench Press 135/83
Row 500 m
5 Rounds:
10 Deadlifts 185/123
10 Bench Press 135/75
3 Shuttle Runs

FRIDAY
Surprise WOD

SATURDAY
Hero WOD @ 8, 9 and 10 AM