Monday
A. 2-3 Sets:
-8-10 1 arm FR lunge + 2 press (each)
– 5-6 Cossack Squats w/ KB in goblet position
– 5 Muscle Clean +5 Press + 5 Back Squats + 5 thrusters (back rack)
B. 3 Sets:
– Alt. Rev BB back rack Lunge X 5-6 (each) + “tough” set of backsquats
– BB Strict Press X 5-6 + “tough” set of Push Press
3-point barbell leg raise X 8-10
C. 10 Rounds:
– 10 Thrusters (light/UB)
– 10 BF Burpee
Rest 60s between rounds

Tuesday
A. For Time:
– 50 Deadlifts (225/155)
– 75 Box Jump Overs
– 100 KB Swings
*Every 5 mins, & 0:00= 30/24 Cal Row/Ab or 2min Run
B. 10 round Core Tabata
20s on/10s off
– Hollow Rocks
– V-Ups
– Sit Ups
*you are allowed ONE 2 minute rest period, use it where its needed most

Wednesday
A. 2-3 Sets:
5 Ido Press + 5 Sky Reach + 30s Ido “prayer” sit
– 5 Inchworm + 1 arm KB press X 8-10 w/ 30s OH Hold
– 5 BB RDL + 5 Bent Over Row + 5 Muscle Clean + 5 Strict Press
B. Accumulate the following in any fashion
– 50-60 Front Squats
– 50-60 Floor Press
– 50-60 Bent Over BB Row
C. 4-5 Rounds:
– 15/12 Pushups
– 9 Hang Cleans (135/95)
– 6 S2OH (135/95)
Rest 1:1 between rounds
D. 4-5 Rounds:
– 15/12 Pushups
– 9 Power Snatch (95/65)
– 6 OHS
Rest 1:1 between rounds

Thursday
A. Every 10 Mins for 30-40 (3-4 Sets)
– 40/30 Cal Row (or 2 mins of running)
– 25 Wall Balls (Or goblet Squats)
– 400m Run (or 2 mins of running)
– 15 Burpees
B. . “Ab Blast”
2-3 Rounds
– 60s Plank
– 60s Crunch Ups
– 60s Leg Lifts
– 60s V-Ups
– 60s Plank
Rest 2-3 Minutes

Friday
A. 2-3 Sets:
– 25’ ostrich Walk +10 Superman (hold for 1-2s)
– 5 1-leg BB RDL (each) + 5 Good Morning + 5 Back Squat + 5 Kang Squats
– 5 Strict Press + 5 Push Press (complete from both in front and behind neck)
B. Every 3 mins for 15 (5 sets):
– AMRAP Deadlifts @ 31×1
– Easy Row/AB/Run w/ remaining time
* goal is 6-8+ with a “heavy” load
**if not enough weight, AMRAP normal tempo in a 60s interval
C. For Time:
– 160 DUs
– 40 Box Jumps
– 30 Front Squat (135/95)
– 20 S2OH (135/95)
Rest 5 Mins
– 20 S2OH (135/95)
– 30 Front Squat (135/95)
– 40 Box Jumps
– 160 DUs