MONDAY
A) Prep – 10 minutes
20 Alternating RKBS
10 Adductor Rocks, each
0:20 L Sit Hold
B) Paused Back Squat: 3x5
-0:03 pause at or just below parallel
C) AMRAP 20
20 Wall Balls, 20/14#
20 Power Clean and Push Press, 95/63#
20 Alternating DB Snatches, 40/25#
Shuttle Run

TUESDAY
A) Prep – 10 minutes
80' Single Arm Overhead Carry/side
5 Rotational Medicine Ball Throw/side
10 Prone Arm Raises
B) Push Jerk: 3x5
C) 5 Rounds:
1:00 Barbell Thrusters
0:45 Rest
* Use the same weight used for 2:00 max thruster test. Post total reps and weight on whiteboard.
D) Assault Bike or Row, 5 Sets
3:00 Work/1:00 Rest
Post total calories to whiteboard.

WEDNESDAY
A) Handstand Skill Development, 15 minutes
Level 1: Wall Facing HS Hold
Level 2: Wall Facing Floaters
Level 3: Freestanding HS Hold (with spotter)
B) 4 Rounds
AMRAP 2:00/Rest 1:00
12 Overhead Squats, 115#/75#
8 Pullups
* Score continuously (start each cycle where the previous one left off)
C) KB Complex: 3x5, each arm
Bentover Row
Clean
Press
D) Cash Out – Coaches Choice

THURSDAY
A) Prep – 10 minutes
10 Single Leg Glute Bridge/side
10 Tap Swings
0:30 Double Unders
B) Pause Deadlift, 3x5
-0:03 pause directly below knees
C) AMRAP 15:
15 KB SDHP, 70/53#
12 Box Jump Overs, 24"/20"
3/2 Rope Climbs

SATURDAY
A) Clean + Front Squat + Jerk: 1-1-1, 2x1
B) Surprise WOD