MONDAY
A) 3 SETS
6 1-1/4 Front Squats
B) 4 ROUNDS
8 T2B
2 TnG Power Cleans
4 Hang Power Cleans
4 Front Squats
6 Bar Facing Burpees
REST 1 MIN
C) 3 SETS
ATG Split Squats, each
Nordic Hamstring Curl Negatives*
* Use partner, Rogue Nordic Curl machine or handrail to Dungeon )

TUESDAY
A) 3 SETS
5 Close Grip Bench Presses
B) 3 SETS
14 Half Kneeling Landmine Presses
14 Landmine Meadows Rows
* Use same weights as last week
C) AMRAP 15
6 Strict Chin Ups or Banded CU
9 BB Push Jerks
12 Dbl KB Deadlifts
2 Shuttle Runs

WEDNESDAY
Row 2000/1600 m or Bike 3/2.4 Miles
EVERY 2, 6, 10, 14 MIN…
8 DB Power Clean and Push Presses
EVERY 4, 8, 12, 16 MIN…
12 RKBS

THURSDAY
A) 3 SETS
6 BB Split Squats, each*
3-5 Weighted Strict Pull Ups or Negatives
* Keep front shin vertical, not an ATG Split Squat
B) 4 ROUNDS
6 Burpee CTB or PUs
30 DUs
10 Alt Front Rack Reverse Lunges
500/400 m Row

SATURDAY
A) EMOM 10, alt
5 Snatch Grip RDLs
3-5 Weighted Strict Dips
B) Surprise Workout