MONDAY

Basecamp: 5×5 Dbl. KB Front Squat

Tabata

Pullups

Pushups

Squats

DU

Vertical X: Front Squats 5×3 @ 90% of heavy 5 rep

Tabata: pullups, pushups, squats, DU

TUESDAY – 40, 30, 20, 10

Basecamp: plate G2OH, OH Lunge,  Cal row

Vertical X: 15 min . 3 pos. Snatch complex

Hip/knee/floor

Then : 40, 30, 20, 10

OHS (75/95/115/135) (55/65/75/95)

Cal Row

WEDNESDAY

15 min AMRAP

5 Ring Dips

10 RKB (70/55#)

15 Ball Slams (25/20#)

Then accessory work

3 sets, not for time

10 banded pushups

8 Hip Thrusts

5 D-ball over shoulders

THURSDAY

Basecamp: EMOTM X24

Min 1. 15 wallballs (20/16#)

Min 2. 12 T2B

Min 3. 10 KB DL (70/55#)

Min 4. 200m run

Vertical X: deadlift 8, 6, 4, 2 ( work to heavy 2 rep)

EMOTM x 16

Min 1. 15 wallballs (20/16#)

Min 2. 12 T2B

Min 3. 10 KB DL (70/55#)

Min 4. 200m run

FRIDAY

Basecamp:

Vertical X:

Push Press: 5×5 @75% of 1RM

6 rounds not for time

1 min plank

20m OH Plate Lunges

10 Box Jumps

20/15 cal bike

1 min rest