Monday AM A) 9X500m Row - rest 2 mins b/t sets B) 12 MIn EMOM 20 Sec R Side Plank + 20 Sec L Side Plank Monday A) Paused Push Press 5X4 @22X2 - rest 2 mins - All heavier than last sets B) 10 Min EMOM 3-4 Ring Muscle Ups - Practice perfect reps C) “Bedlam” 25-20-15...

Satruday A) Split Jerk - 5X3 @65% of SJ RM Rest as needed B) 3 Sets: 10-15 Unbroken C2B - 30 Sec Rest 1-2 Legless RC - If you feel like you cant do after Pull-Ups, scale t RC - rest 30 sec 10-15 Elevated Supinated Ring Rows Rest 2-3 mins b/sets C) Max Set Strict HSPU...

Friday A) 10X400m Run Rest 90 sec b/t sets *Aim for Same consistent times through your sets B) 10 Min EMOM 35 Sec FLR Hold on Rings PM Session A) FS @20X0 3X5 @65% 3X5@70% Rest as needed B) Every 15 Sec X 7 Mins 1 Squat Snatch @60% of Snatch RM C) 3X3 - Squat Cleans...

Wednesday A1) 3X5 Strict Weighted Pull-Ups - *1 Sec Pause @top - rest 1 min A2) 50FT HEAVY Seated Weighted Sled Pull - rest 2-3 mins B) 8 Rounds: Not for Time Quality Reps 100m Run 3 Bar Muscle Ups - keep unbroken 6 Strict HSPU - TRY and keep unbroken C) 16 Min EMOM...

Tuesday A) BS @20X0 - rest as needed 3X5 @65% of BS RM 3X5@70% B) 5X5 TnG Power Snatch - Build through your sets Rest as needed C) For Time: 10-1 OHS (135/95) 1-10 Bar Facing Burpees D) Weighted Glute Bridges X 10-12 reps Rest as needed X 3 Sets