A) Front Squat, 3-3-3-3
B) AMRAP x 14 MINUTES
15/12 Cals
10 DB Renegade Rows
10 Box Jump Overs, 24/20″
10 DB Rack Lunges, each
C) Cash Out

TUESDAY
A) Bench Press, 3-3-3-3
B) Murph Prep
AMRAP x 5 MIN
15 Squats
10 Sit Ups
-Rest 1:00-
AMRAP 5 MIN
5 Strict Pull Ups or 10 Ring Rows
15 Hand Release Push Ups
-Rest 1:00-
AMRAP x 5 MIN
15 Squats
10 Sit Ups
* Advanced members: wear a weighted vest

WEDNESDAY
A) Mobility Work
B) Surprise Workout

THURSDAY
A) Sumo DL, 3-3-3-3
B 14-12-10 REPS
Alt DB Power Snatch
Wall Balls, heavier than normal
Cals
REST 2 MIN
14-12-10 REPS
DB Push Press
T2B
Cals

FRIDAY
Surprise Workout

SATURDAY
Surprise Workoutk