Monday:
A) 6RDs:
6 Squats
*15 Min CAP

B) 8Min EMOM:
1 Power Clean + 2 Front Squats

C) 3RDs:
12 Pull Ups
12 Anterior Loaded Lunges #135/95
200m Run
*12 Min CAP

Tuesday:

A) 8RDs:
300m Row
*Rest 60 Seconds

B) 3RDs:
2Min Max Sit Ups
– Rest while partner works

C) 3RDs:
1 Min Side Plank (each side)
– Rest 1 Min

D) 3RDs:
20 Wall Balls
400m Run

Wednesday:

A) 6RDS:
6 Bench Press
6 Pendlay Rows
*Rest 2 Min
*15 Min CAP

B) 3RDs:
8-12 Close Grip Bench Press
8-12 Chin Ups
– Rest 2Min

C) 4RDs:
15 Poliquin Lateral Raises

Thursday:

A) For Time:
1 Mile Run
1 Mile Row

B) 3RDs:
12-14 Strict T2B
10-15 Ab Wheel Roll Outs

C) 3RDs:
200m Run
20 Burpees
20 A.Swings #55/35
*12 Min CAP

Friday:
A) 8 Min EMOM:
1 Snatch Deadlift + 1 Hang Snatch

B) 6RDs:
6 Deadlifts
*2Min Rest
*15 Min CAP

C) 10Min AMRAP:
10 Chin Ups
10 Front Squats #135/95

Saturday:
A) 7RDs:
3 Cleans
*12 Min CAP

B) Jack:
20 Min AMRAP:
10 Push Press #110/75
10 A. Swings #70/55
10 Box Jumps #24/20