| Monday |
| Muscle Up Skill Work |
| “DB DT” |
| 5 Rounds |
| Dumbbell Dead Lift x 12 |
| Dumbbell Hang Clean x 9 |
| Dumbbell Push Jerk x 6 |
| Tuesday |
| 5 Rounds |
| Front Squat x 5 |
| Rope Climb x 3 |
| Wednesday |
| In Teams of 2 |
| In a 30 minute Window |
| Complete 25 Rounds of |
| Pull up x 5 |
| Box Jump x 10 |
| Sit up x 15 |
| Then Bike as far as possible in remaining time |
| Thursday |
| Strict Press x 6 + PP x 5 |
| Strict Press x 5 + PP x 5 |
| Strict Press x 4 + PP x 5 |
| Strict Press x 3 + PP x 5 |
| Strict Press x 2 + PP x 5 |
| Strict Press x 1 + PP x ME |
| Friday |
| Clean + Front Squat + Hang Clean + Front Squat |
| 18 minutes to establish a Heavy Single |
| Then |
| EMOM x 10 |
| Clean x 1 @ 80% of HS |
| Saturday |
| Teams of 3 |
| ABC x 99 |
| Then |
| 10 Rounds of |
| Push up x 30 |
| Keg Carry x 120m |
| T2B x 30 |
| Keg Carry x 120m |
| Then |
| ABC x 99 |
| Sunday |
| “Fran” |
| 21-15-9 |
| Thruster |
| Pullup |