MONDAY
A) Movement Prep
0:60 Groin Wall Stretch
40’ Monster Walk
10 Kang Squats with Bumper Plate
B) Sumo Deadlift: 3x8
C) Every 2:00 x 8:
Shuttle Run
30 Double Unders*
Max Thrusters in remaining time, 95#/65#
* Scale to 10 Burpees

TUESDAY
A) Push Press: 3x5
B) 3 sets
Prone Dumbbell Row ×10
KB Z Press x10
C) 4 Rounds For Time:
2 Legless Rope Climbs
12 Toes to Bar
8 KB Snatches, each, 35/26#
24 RKBS, 53/35#

WEDNESDAY
A) 10:00 to practice one of the following
Level 1: Wall Facing HS Hold
Level 2: Wall Facing HS Hold with Hover
Level 3: Freestanding HS Hold with Spotter
B) 3 sets
BB Alternating Step Back Lunge x10
Ring Rows x10
C) Surprise WOD

THURSDAY
A) Mobility Flow
B) EMOM 12, alternating
8 Front Squats, heavy
0:40 Max CTB Pull Ups
C) AMRAP 14:
55 Deadlifts, 185#/123#
55 Wall Ball, 20# to 10'/14# to 9'
55 Calorie Row
55 Ring Pushups

SATURDAY
A) Power Clean: Build to Heavy Single
B) Surprise WOD