Monday
Warm up
3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold
Strength
EMOM 90s x 8: 1 High Hang Snatch + 1 Hang Snatch + 1 OHS @ light technique weight
Workout
AMRAP 14: 6 DB Thrusters, 12 Step-Ups, 100m Farmer Carry, 10 Sit-ups

Wednesday
Warm up

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

Strength

4x6 Speed Front Squats @ 60%

Workout

3 Rounds for Time: 15 Kettlebell Swings, 20 Air Squats, 12 Box Jumps, 10 Burpees

Friday
Warm up

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

Strength

5x5 Narrow Grip Bench Press @ moderate-heavy

Workout

AMRAP 12: 5 Push Press, 10 V-Ups, 8 Box Step Overs, 20 DU or Jumping Jacks