MONDAY
A1) Front Squat, 10-8-6-4
A2) EMOM 12, alt
8 KB Swing n Squats 
12 DB/KB Floor Presses
16 Pike Leg Lifts 
B) AMRAP x 15 MINUTES
50 Double Unders or 100 Jump Rope
6 High Hang Power Snatches, 95/63# BB or DB Hinge Snatch, 30/20# DB
20 Wall Balls
Shuttle Run

TUESDAY
A1) Push Jerk, 5-5-5-5
A2) 0:20 WORK / 0:10 REST x 8 SETS
RKBS
Push Up
Sit-Ups
B) AMRAP x 5 MINUTES*
6 Push Jerks, 115/73# or 6 DB Thrusters
9 Toes to Bar
12 Slam Balls
-Rest 1:00
AMRAP x 5 MINUTES
3 Push Jerks, 135/83# or 3 DB Thrusters, heavier
6 Toes to Bar
9 Slam Balls

WEDNESDAY
A) Row 1:00 / Rest 1:00 @ 24-28 SPM at the following 500m Paces. Repeat for a total of 6 sets.
Set 1: 2:00-2:20
Set 2: 1:50-2:10
Set 3: 1:40-2:00
B) Surprise Workout

THURSDAY
A1) Sumo Deadlift, 5-5-5-5
A2) 3-4 SETS
8 Shoot Throughs
8 Goblet Rear Leg Elevated Split Squat, each
8 KB Deadlifts
B) 5 SETS
16/12 Cals
12 DB Hang Squat Cleans
6-10 Strict Pull Ups or Ring Rows
– Rest 1:00

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout

SUNDAY
Sunday Funday