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 Hang Snatch + 1 Full Snatch @ moderate load

Workout

AMRAP 18: 10 Ball Slams, 10 Wall Balls, 10 Hanging Knee Raises, 100m Run

Wednesday
Warm Up

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

Strength

4x4 Speed Front Squats @ 70%

Workout

4 Rounds for Time: 12 Front Rack Lunges, 8 Deadlifts, 400m Bike

Friday
Warm Up

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

Strength

5x3 Narrow Grip Bench Press @ heavy for 3

Workout

For Time: 3 Rounds – 20 DB Bench Press, 20 Sit-ups, 200m Farmer Carry