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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) ...

SaturdayWarm-upWarm-up3 ROUNDS FOR QUALITY (12:00 Cap) 100m Run 10 Air Squats 10 Med Ball Cleans 10 Scap Pull Ups 10 Kip Swings 10 Sit Ups WorkoutMetcon (Time)3 SETS 600m Run 20 Clean and Jerks (95/63) 15 Toes To Bar -Rest 2:00 b/t Sets- (Score is Total Time) ...

FridayWarm-upWarm-upEMOM X 6 MINUTES MIN 1 - :40 Single Unders MIN 2 - :40 Scap Push-ups MIN 3 - :40 Single Unders MIN 4 - :40 Push-ups MIN 5 - :40 Single Unders MIN 6 - :40 Wall Ball Front Squats StrengthBench Press (5-5-5-5)5-5-5-5 Tempo Bench Press (2111) Building (Score is Weight) WorkoutMetconAMRAP x 6 MINUTES 30...

ThursdayWarm-upWarm-upAMRAP X 7 MINUTES 200m Row 10 Good Mornings 10 Sit-ups 10 Burpees StrengthDeadlift (5-5-5-5)5-5-5-5 Tempo Deadlift (2111) Building (Score is Weight) WorkoutMetcon (Time)4 ROUNDS FOR TIME 10 Burpees 15 Deadlifts (155/103) 250m Row 1:00 Hollow Hold (Score is Time) ...

WednesdayWarm-upWarm-upTABATA (:20 on/:10 off)* MVMT 1 - Single Unders MVMT 2 - High Single Unders MVMT 3 - Alt Right & Left Foot MVMT 4 - Backwards *2 Rounds of each movement Into… 3 ROUNDS 5 Snatch Grip Romanian DL 5 Hang High Pull 5 Hang Muscle Snatch 5 Snatch Grip Push Press (back...