MONDAY
A1) Back Squat
Warm up as needed, then
3×5 @ 75%
1×5 @ 85%
1×5 @ 90%
* Base percentages off 5RM
A2) 3-4 SETS
8 KB Goblet Squats (heavier than last week)
8 Single Arm Staggered Stance RDL, each
16-24 Parallette Push Ups or Push Ups
B) EMOM 16
MIN 1 – Shuttle Run
MIN 2 – 10 DB Hang Squat Clean Thrusters
MIN 3 – 0:40 Max Cals
MIN 4 – 10 Pull Ups or 15 Ring Rows

TUESDAY
A1) Push Press
Warm up as needed, then
3×5 @ 75%
1×5 @ 85%
1×5 @ 90%
* Base percentages off 5RM
A2) AMRAP 6
9/7 Row/Ski Cals
9 DB Power Cleans
– Rest 2 Min
AMRAP 6
9/7 Bike Cals
12 Slam Balls
B) AMRAP x 12 MINUTES
6 Push Press, BB or DB
8 T2B or Hanging Leg Raise
10 Single Arm DB Suitcase Alt Step-Ups (switch hands every round)
C) Cash Out: Core & Accessory Work

WEDNESDAY
A) Surprise Workout

Olympic Weightlifting
Hang Snatch + Snatch, 3×1
Snatch Pull, 3×4
Hang Clean + Clean, 3×1

THURSDAY
A1) Deadlift
Warm up as needed, then
3×5 @ 75%
1×5 @ 85%
1×5 @ 90%
* Base percentages off 5RM
A2) 3-4 SETS
6 Single Arm Straddle Presses, each
8 SA Chainsaw Rows, each
10 Deadstop RKBS
B) AMRAP x 4 MINUTES
Max Wall Balls, 20/14#
-Rest 1:00-
AMRAP x 4 MINUTES
Max Cals
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls, 20/14#

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout

SUNDAY
Sunday Funday