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ThursdayWarm-upWarm-up2:00 Row (increase pace every :30) Into… AMRAP x 3 MINUTES 10 Cosack Squats 10 BB Good Mornings StrengthDeadlift (5x3)5x3 Tempo Deadlift (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) WorkoutMetcon (Time)FOR TIME 21-15-9 Deadlift (225/155) 18/15 Cal Row -Rest 2:00- FOR TIME 25/20 Cal Row 12-9-6 Deadlift (275/185) (Score is Time) Optional Cool DownWarm-upFOR RECOVERY 5:00-8:00...

WednesdayWarm-upWarm-upAMRAP x 2 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 5 Inch Worms (No Push-Up) Into… AMRAP x 3 MINUTES 10 Empty Barbell Strict Press (2121) 10 Scap Pull-Ups 8 Tight Kip Swings Into… AMRAP x 3 MINUTES 10 Strict Press (1111) 5 Kipping Swings 5 Strict Pull-Ups StrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK...

TuesdayWarm-upWarm-up2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift WorkoutMetcon (Time)5 ROUNDS FOR TIME 25 Russian KB Swings (70/53) 15 Burpee Box Jumps 50 dubs 25 Minute Cap **Scale to 4 Rounds if needed. (Score is Time) Optional FinisherMetcon3 SETS FOR QUALITY 20 Alt. Sit-Thrus 20...

MondayWarm-upWarm-upEMOM x 6 MINUTES MIN 1 -- :50 Row (increasing pace each interval) MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Immediately Into… 1:00 of Wrist Stretching / Forearm Opening StrengthFront Squat (5x3)In 18 Minutes warm up to a working weight then 5x3 Tempo...

SaturdayWarm-upWarm-up2-3 SETS (5 MINUTE CAP) 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10 DB Sumo Deadlift 10 Kip Swings StrengthMetcon (Weight)2 SETS 10 Single DB OH Tricep Extension 15 Slow Banded Lat Pull-downs 20 Alt. DB Curls -Rest as Needed b/t Sets- (Score is Weight) WorkoutMetcon (AMRAP - Reps)4 SETS ON A 3:00 RUNNING...

FridayWarm-upWarm-upAMRAP x 4 MINUTES 8/6 Cal Bike 5/5 SA DB Deadlifts 4/4 SA DB Hang Muscle Clean 3/3 SA DB Hang Power Clean StrengthHang Power Clean (Weight)EVERY 1:30 x 8 SETS 1 High Hang Power Clean + 2 Hang Power Cleans BuildingWorkoutMetcon (AMRAP - Reps)EVERY 2:00 x 6 SETS 15/12 Cal Bike Max Hang Power...

ThursdayWarm-upWarm-up3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs StrengthBack Squat (5-5-5-5)5-5-5-5 Tempo Back Squat (1111) (Score is Weight) WorkoutMetcon (Time)4 ROUNDS FOR TIME 20 Wall Balls (20/14) 15 DB Box Step Overs (50/35)|(35/20)* 15 DB Push Press *20" Box Height. Hold DBs "Suitcase" style....

TuesdayWarm-upWarm-upAMRAP x 5 MINUTES 16 Jumping Jacks 8 Alt. DB Bent Over Row 8 Scap Push-ups 8 Sit-ups StrengthBench Press (5-5-5-5)5-5-5-5 Tempo Bench Press (1111) (Score is Weight) WorkoutMetcon (Time)FOR TIME 50 Tuck-ups 400m Run 30/25 Cal Row 20 DB Renegade Rows (35/25)|(25/15) 30/25 Cal Row 400m Run 50 Tuck-ups (Score is Time) ...