Monday:

A) 10Min Hip and Front Rack Mobility

B) 10RDs:
1 Hang Clean w/5 second pause below knees + 2 Front Squats #135/95
*Work on technique and speed

C) 3RDs:
15 Strict Pull Ups
30 Push Ups
50 Air Squats
200m Run

Tuesday:

A) 10Min Mobility

B) 3RDs:
400m Run
400m Row
20 Burpees

C) 3RDs:
10 Strict Toes2Bar
30 Second L-Sit Hold

D) 3RDs:
10-15 Ab Wheel Roll Outs
1 Min Side Plank (Each Side)

Wednesday:

A) 10 Min Front Rack and Wrist Mobility

B) 12 Min EMOM:
1 Clean and Jerk w/ 3 Second Dip Pause #155/105
* Work on Speed and Technique

C) 3RDs:
12-15 DB/KB Bench Press Flys
12-15 Bent-Over Flys

D) 10 Min AMRAP:
5 Strict Pull Ups/ Chin Ups
10 Push Ups
15 A. Swings #55/35

Thursday:

A) 1 Mile For Time

B) 3RDs:
10-12 Around the World
30 Second L-Sit Hold
-Rest 1 Min

C) 3RDs:
15 Ab Wheel Rollouts

D) 3RDs:
400m Run
20 S.D.H.P #75/55
20 Bar-Over-Burpees

Friday:

A) 10RDs:
5 Deadlifts #135/95
*Tempo:30×0
*Light-Moderate Weight

B) 10RDs:
3 Front Squats #135/95
*Tempo:30×0
*Light-Moderate Weight

C) 4RDs:
10 Thrusters #95/65
10 Box Jumps #24/20
10 Pull Ups

Saturday:

A) 8RDs:
50m Waiter Walks #70/35
– Rest 2 Min

B) 3RDs:
8-12 Close Grip Bench Press
*Tempo:01×1
8-12 Chin Ups
Tempo:01×1
200m Farmer Walks #55/35

C) 3RDs:
12 Pullover Skull Crushers w/Db or Kb
15 Poliquin Lateral Raises