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Monday

Strict Press Week 6 In 16min find a 3RM

Upper Body Accessory Every 5 Minutes x 4 Sets: 5 Push Press 115/85 4-8 Strict Pull-Up 8 DB (2) Bent Over Row 5 Strict Dips

5-15 Push Up

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Tuesday

Food Fight (Time) For Time: 25 Toe to Bar Run 400m 50 Wall Ball 20/14 Run 400m 25 Toe to Bar Rx+: 30/20lb Cap = 14 Minutes

Post Workout WRK (No Measure) 3 x thru: 50' KB/DB Single Arm Carry R 50' KB/DB Single Arm Carry L :45 Plank

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Wednesday

Deadlift Week 6 4x4 Work between 83-88% of 1RM 1 working weight for all 4 sets

Conditioning + Complex (Weight) EMOM 10 Min 1: 6 Burpee Over Bar Min 2: Complex of - 2 Deadlift + 4 Hang Power Clean Rx+: 10 Burpee Over Bar You choose your weight and stick to it for every round, you won't have time to add weight/increase if done properly.

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Thursday

Jet Setter (AMRAP - Rounds and Reps)

Partner Workout AMRAP 24 120 Double Unders

20 DB Box Step Overs 1000m Row 4 Rope Climbs

40 Single Arm DB Shoulder to Overhead

50/45 Cal Bike

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Friday

Back Squat Week 6 Set 1-3: 3 Reps 88% Set 4-6: 1 Rep 93%

Warm Milk (Time) For Time: 10-8-6-4-2 Front Squat 185/125 14-12-10-8-6
 Pull Up Fitness:
 14-12-10-8-6
 DB (2) Front Squat 14-12-10-8-6
DB (2) Bent Over Row Rx+:
 10-8-6-4-2
 Front Squat 225/155 10-8-6-4-2 
Bar Muscle Up

 Cap = 10 Minutes