MONDAY
A) Back Squat
B) AMRAP x 16 MINUTES
20/16 Assault Bike Cals
10 SA KB Cleans or SA Swings, each
10 Jumping Lunges
20 Push Ups to Ankle Taps
C) Accessory Work: Renegade Rows, Turkish Sit Ups

TUESDAY
A) Press
In 4-5 sets, build to a moderate set of 8
B) 5 SETS*
AMRAP x 2 MINUTES
5 Hang Power Clean & Push Press (115/83)
10 Up-Downs
-Rest 1:00 b/t Sets-
*Pick up where you left off each set. For the PC&PP, receive the power clean in a quarter squat and go directly into the push press. Do not reset at the shoulder. Goal is 5 UB reps, rest at hang if needed.
C) Accesory Work: Strict Pull Ups/Ring Rows, Hollow Body Pullovers, L Sits

WEDNESDAY
A) 20 minutes to build
1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 1 Hang Power Snatch
B) Overhead Squat from Rack, 5-5-5-5
C) Cash Out – Coaches Choice

THURSDAY
A) TnG Deadlift
In 4-5 sets, build to a moderate set of 8
B) AMRAP x 4 MINUTES
Max Wall Ball, 20/14#
-Rest 1:00-
AMRAP x 4 MINUTES Max Cal Row/Ski
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls
* Stagger the start as needed. Goal is too use Rowers/Ski Erg only

FRIDAY
Surprise WOD

SATURDAY
Surprise WOD