MONDAY
A1) Tempo Back Squat, 7-5-3
A2) 0:30 ON / 0:30 OFF x 3 SETS
Box Squat
Rack Split Squat, right
Rack Split Squat, left
Ring Row
B) 40/32 Cals
-Rest 1:00-
8 ROUNDS
8 RKBS
8 Alt KB Goblet Lunges
8 Up-Downs
-Rest 1:00-
40/32 Cals

TUESDAY
A1) Push Jerk, 5-5-5-5
A2) EMOM 12, alt
8 KB Suitcase Deadlifts (feet elevated if needed)
8 DB Push Jerks
8 BB Bent Over Rows
B) EVERY 3:00 x 5 SETS
1 Shuttle Run
10 DB/KB Thrusters, 35/25#
10 T2B
Max Burpees in Remaining Time
-Rest 1:00 b/t Sets-

WEDNESDAY
A) Bodyweight Skills & Drills
B) Surprise Workout

THURSDAY
A1) Deadlift, 7-5-3-7-5-3
* Wave Loading. Second wave heavier than first. Reset each rep.
A2) 4-5 SETS
1 min max DU or DU practice
8 Deadstop RKBS
16 Paralette Push Ups
B) FOR TIME
30/25 Cals
15 CTB Pull Ups
10 High Hang Squat Cleans, 115/73# BB or 35/25# DB
-Rest 3:00-
30/25 Cals
15 Pull Ups
10 High Hang Squat Cleans, 95/63# BB or 30/20# DB

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout

SUNDAY
Sunday Funday