Monday
Warmup
3 Rounds: 3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength
EMOM 90s x 8: 1 Hang Snatch + 1 OHS @ heavy for the day

Workout
AMRAP 16: 10 Wall Balls, 20 Step Ups, 12 Hanging Leg Raises, 12 Push Press

Wednesday
Warmup
3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength
5x2 Speed Front Squats @ 80%

Workout
Chipper For Time (18-min cap): 800m Run, 50 Sit-ups, 30 KB Swings, 20 Box Jumps

Friday
Warmup
3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength
5x1 Narrow Grip Bench Press @ near max

Workout
3 Rounds: 15 Goblet Squats, 10 DB Snatches, 30 DU, 8 Burpees Over DB