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Monday

Back Squat

4x6 at 70-80% Start at 70% and build up to 80% or less Dave's Deadly Deadlift

Emom x 15

1: 12/9 Cal Ski

2: 6 Deadlifts 225/155

3: 8-12 Handstand Push Ups

Fitness:

155/105

8-12 DB Strict Press

Rxt:

275/185

Strict Handstand Push Ups

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Tuesday

June Sky's (Time)

For Time 30 Bar Facing Burpees 40 Hang Power Clean 135/95 50 T2B 40/30 Cal Bike --2min Break-- 30 Bar Facing Burpee 40 STOH 50 Pull Up 40/30 Cal Bike 30min Cap Fitness: DB(2) Hang Clean/STOH Lateral Burpee Over Line (for both) Sit-Up Ring Row RX+: 185/125 C2B

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Wednesday

Bench Press Week 5 of 5 De-Load Week Set 1-3: 8 Reps at 55-60% Set 4-6: 4 Reps at 65-70% Next week is our 3RM Test

Summer Thunder (No Measure) 14min AMRAP 8-12 Box Dip 30sec Synchro DB Curls 1min Plank Hold 30sec Max Banded Tricep Pull Down 8/8 Turkish Sit-Up

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Thursday

Isn't it Thursday? (Time) Every 4 min x 6 20 Wall Ball 20/14 1 Rope Climb 20 Alt DB Snatch 35/20 Fitness: 30 Air Squat 2 Rope Pulls 20 Alt Hang DB Snatch RX+: Wall Ball 30/20 2 Rope Climb Alt DB Snatch 50/35

The goal is to stay unbroken on the Wall Balls and the DB Snatches for the entire workout.

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Friday

Push Press

5x4 Start around 60% of your 1RM (OR heaviest OH Lift if you don't have a 1RM Push Press) and build to a heavy 4 today. Build or stay but it doesn't need to be a 4RM

Money Pit (Time) 4 Rounds For Time 8 Clean and Jerk 115/85 16 Pull Up 50 Double Under 12min Cap Fitness: Hang DB(2) C+J Jumping Pull Up 75 Jump Rope RX+: 155/105 8 BMU 50 Double Under