Wednesday

For TIME:
 20 Wallballs

 500m ROW
 30 KB Swings
 30 Box Jumps
 500m SKI

 30 KB Snatches 

 30 Box Jumps

 500m ROW

 20 Wallballs

KB RX= 53/35

'Dead Glutes'

Tuesday

WARM-UP

EMOM × 10 MINUTES

 MIN 1 - :45 Air Squats

 MIN 2 - :45 DB RDL

 MIN 3—:45 Glute Bridge

 MIN 4 - :45 DB Bent-Over Row

 MIN 5 - :45 Inchworms 

EMOM × 10 MINUTES*

 EVEN - 10-15 DB Goblet Squats

   ODD - 10-15 DB Deadlifts

*Use single DB for Goblet Squats, double DBs for the DLs.

EMOM × 10 MINUTES

 EVEN - 10-15 DB Floor Press

   ODD - 10-15 DB Bent Over Row

Monday

10 Rounds for TIME:

 10 Burpees

   5 Pull-UPs

 10 G2OH (115/75)

 200m RUN

FUNday

3 Rounds for Quality:
 20 Ring Dips
   8 Turkish Get-UPs (53/35)
 20 Pull-UPs

Switch arms as desired on the TKUs

Thursday

Back Squat 5-5-3-3-1-1-1 

Wednesday

 1 Hour RUCK

Tuesday

For TIME:

 30 Power Cleans

 800m RUN

 30 Power Cleans

RX= 155/105