Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

V1.
A1) Bench 3-3-3-1 @ 80,80,80,85
A2) Bent Over Rows 10-10-10-10
B1) Strict Pullups 10-10-10
B2) DB Flat/Incline Bench 10-10-10
B3) DB Snatch 5/5

V2.
4-5rds NFT
10 Offset KB Pushups
5 Strict PU
10 KB Swings (Heavy)
5 Strict PU
10 Strict Toe Raises
5 Strict PU
5/3 Cal SPRINT

30/21 Cals on Bike
30 Front Squats 135/95
30 T2B/Raises

Conditioning 6rds
3 Dual Devil Press
6 Dual DB Lunges
9 HSPU/ DB Jerks

Weightlifting
Hi Pull + Power Snatch 1-1-1-1-1@60-80
Power Snatch 5-5-5 @70,70-75,75+

Sessions @ 7,8,9,10

Meatgrinder
4rds
Run the Block
30 Cal Row
25 Cal Bike
20 GHD’s

Conditioning/ WL 5-7 sets
10 DB/KB Snatch AHAP
rest as needed

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

V1.
Back Squat 5-5-5-3@70,70,70,75
*option to machine for 30 cals between sets

V2.
A1) Back Squat 10-10-10@50-55
A2) Single DB Strict Press 8/8)3
B1) Landmine RDL 10-10-10
B2) Wedged Squat hold for 30 sec 

7 min AMRP
10 G2OH 95/65
10 Thrusters
10 BOB

Conditioning
10 Hang Sq Clean 155/105
20/14 Cals on Bike
Rest 3, Repat

Endurance 2-3rds
Run Church Block