Tuesday A) BS @20X0 - rest as needed 3X2 @80% of BS RM 3X2@82.5-85% of BS RM B) 5X5 TnG Power Clean - Build through your sets Rest as needed C) “DT” 12 DL (155/105) 9 HPC 6 S2OH D) Single Leg Elevated Glute Bridge X 15-20/ leg Rest as needed X 3 Sets

Monday AM A) 6X1000m Row - rest 3 mins b/t sets B) 10 Min EMOM 20 Sec L-Set on Parrallates Monday A) Paused Push Press 6X2 @22X2 - rest 2 mins - B1) 3-5 @30X1 Strict HSPU to a deficit - rest 30 Sec B2) Db Bent Over RowX 6-8 Reps @31X1 - rest 30 sec - HAP B3) AMRAP...

Friday A) 6X800m Run Rest 3 mins b/t sets *Aim for Same consistent times through your sets B) 10 Min EMOM 40 Sec FLR Hold on Rings Pm Session A) FS @20X0 4X4 @70% 3X4@75% Rest as needed B) Every 30 Sec X 10 Mins 1 Squat Snatch @65% for 5 mins 1 Squat Snatch @70% for 5...

Wednesday A1) 5X5 Strict Weighted Pull-Ups - *1 Sec Pause @top - rest 1 min A2) 1 Min AMRAP Rope Climbs X 5 Sets- rest 2-3 mins B) For Quality - 3-4 Rounds: 20 FT HS Walk 10 Ring Dips 10 Perfect Hand Release Push-Ups 20 FT HS Walk 10 Elevated Ring Rows - Pause 2 Sec...

Tuesday A) BS @20X0 - rest as needed 4X4 @70% of BS RM 3X4@75-80% of BS RM B) 5X6 TnG Power Snatch - Build through your sets- Try to hit same load you hit for 5 two weeks ago for 6 this week Rest as needed C) 13 Min AMRAP 200m Run 10 WB (20/14) 10 Alternating DB...