MONDAY
A) 3 SETS
4 Deficit Deadlifts*
Strict or Banded Pull Ups (stop 2 short of failure)
* Stand on a wooden pulling block if able to maintain a flat back.
B) 0:30 ON / 0:30 OFF x 4 ROUNDS
Alt DB Bear Position Rotational Rows
Sled Push, down and back
DB Push Presses
T2B
C) Cash Out – Core Work

TUESDAY
A) 3 SETS
5 Close Grip Bench Presses
5 Pause Bar or Ring Dips (pause at top and bottom)
B) AMRAP 7
2-4-6-8-10… REPS Power Clean and Push Press, 95/63#
4 Burpee Box Jumps
AMRAP 7
2-4-6-8-10… REPS Strict HSPU or Pike HSPU on Box
6/5 Cals

WEDNESDAY
Surprise Workout

THURSDAY
A) Back Squat
1 REP EVERY 0:30 x 18 SETS
B) 3 SETS
4 Rear Leg Elevated Suitcase Split Squats, each
C) Skill Review: J Hook Pull Up Drill 
4 ROUNDS
AMRAP 1
5 SA KB Rack Squat, each
Max Reps Rope Climbs with remaining time*
* Use the J Hook technique (not Spanish Wrap) or scale to J Hook Pull Up Drill
REST 30 SEC
AMRAP 1
10 AKBS
Max Distance DB Rack Walking Lunges with remaining time*
REST 30 SEC

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout