MONDAY

Basecamp

5×5 Sandbag Zercher Squat

Conditioning: 15 min time cap

10 Box Jumps + 10 Thrusters

10 Box Jumps + 10 Thrusters

10 Box Jumps + 10 Thrusters

10 Box Jumps + 10 Thrusters

10 Box Jumps  + 10 Thrusters

Vertical X

Back Squat- 7×5 @ 75%

Conditioning: 15 min time cap

10 Box Jumps + 5 Thrusters (135/85#)

10 Box Jumps + 10 Thrusters (115/75#)

10 Box Jumps + 15 Thrusters (95/65#)

10 Box Jumps + 20 Thrusters (75/55#)

10 Box Jumps + 25 Thrusters (45/35#)

TUESDAY

Basecamp & Vertical X

4 RFT

400m run

20 RKB Swings

15 HR Pushups

WEDNESDAY

Basecamp

6 Rounds

50m Offset Farmers Carry

40 DU

12 Deadlifts

Vertical X

6 Rounds

50m Offset Farmers Carry

40 DU

5 Deadlifts (255/155#)

THURSDAY

Basecamp

EMOTM X

Vertical X

EMOTM x

Odd: snatch complex

Even: Squat snatch

FRIDAY:

Basecamp:

5 RFT

200m run

15 DB Push Press (35/25#)

10 Toe 2 Bar

10 Burpees

Vertical X:

Push Press – 6×4 @ 78%

Then

5 RFT

15 Push Press (75/55#)

10 Toe 2 Bar

10 Lateral Burpees over Bar