MONDAY:

Basecamp/Vertical X/Core Foundations

3 Rounds

50 Air Squats

50 Abmat Situps

25 Pullups

10 Box Jump Overs (30/24″)

TUESDAY

BASECAMP

5 sets

4 Trap Bar or KB DL + 40m carry + 12 T2B + 40 DU

*increase weight each set

VERTICAL X

Deadlift: 4,4,4,4,4

Increase weight as possible,  if you fail to hit 4 reps, drop weight as needed to hit 4 reps

WEDNESDAY

30 min

60/40 Cal Bike or 800m run

7 Strict HSPU or 5 HSPU Negatives or 3 Wall Climbs

OR

(Storm only) 60/40 Cal Row

THURSDAY

Basecamp

VERTICAL X

EMOTM X 10 min

Odd: 40 Double Unders

Even: 1 Power Clean + Front Squat + into dip pause Split Jerk

Then – Front Squat

2,3,5,10,2,3,5,10*

*use 10 rep weight for all lifts. 10 rep weight should be around 55-65%.  2,3 and 5 set reps should be easy.

FRIDAY

Run

Pushup

KB Swing