MONDAY
A) Movement Prep – 10 min
3 KB Half Get Ups, each
10 Wide Stance KB Goblet Good Mornings
10 Alternating Spiderman Lunges
B) Back Squat, 3x3
C) AMRAP 20:
500m Row
20 Single Arm RKBS, 5 reps per arm
20 Pushups

TUESDAY
A) Movement Prep – 10 min
10 Single Arm Kettlebell Z-Press, alternating
40’ Walking Inchworm
10 YTL
B) Strict Press, 3x3
C) For Time:
15 Power Cleans, 115/73#
20 Bar Facing Burpees
15 Thrusters, 115/73#
20 Bar Facing Burpees
D) Assault Bike or Row: 4 Sets:
3:00 @ 105-110% MAP Pace
3:00 Rest

WEDNESDAY
A) 15 min to practice
Rope Climb variation (Spanish Wrap, J Hook, Legless, L Sit, Straddle)
3-5 KB Kneeling Windmill, each
B) EMOM 20, alternating:
10 Ring Rows
5 Strict HSPU
12 Steps Single Arm Overhead Walking Lunges, left arm
12 Steps Single Arm Overhead Walking Lunges, right arm
C) Strongman Cash Out

THURSDAY
A) 10 minutes of hip mobility work – lx ball, barbell smash
B) Movement Prep – 10 min
5 Partner Assisted GHR
40’ Monster Walk
C) Deadlift, 3X3
D) AMRAP 10:
Shuttle Run
9/6 Chest-to-Bar Pullups
12 Wall Balls, 25/20# to 10/9’

SATURDAY
A) Power Snatch: 3-3-3, 2x3
b) Surprise WOD