MONDAY – All Classes

5 RFT

30/20 Cal row

15 RKB Swings (70/53#)

10 Goblet Squats (70/53#)

TUESDAY – All Classes

3 Rounds NOT for time

20/15 cal bike

15 rt arm DB snatch (50/35#)

15 left arm DB snatch

10 Strict pullups

5 max effort PVC or box jumps

WEDNESDAY

Basecamp- AMRAP 20 MIN

400M run

15 OH Lunges (45/35#)

VERTICAL X

AMRAP 9 MIN

200M run

10 OHSquats (95/65#)

Then work to heavy OH Squat single

THURSDAY

BASECAMP-

EMOTM X 20

ODD: 5 heavy d-ball over shoulder

Even: 10 burpees

VERTICAL X

EMOTM X 20

ODD: 3 Deadlift (275/185#)

Even: 10 bar facing burpees

FRIDAY

Deficit Pushups

T2B

Bear Crawl