Monday is Assess Deadlift and Assess N&C Endurance.  Warmup is Deadlift prep.  Deadlift is Assess OR building to a heavy single.  Workout Prep is Doubleunder review & practice.   Workout is Assess N&C Endurance OR a Tabata of Doubleunders & Situps.  Extra Credit is Durability.

Goal: Level Up!.

Tuesday is a Breathe & Burn workout and Prehab Accessory.  Warmup is Core & squat prep.  Workout Prep is CtB Pullup review & practice.   Workout is 5 rounds of ascending sets of CtB Pullups with descending sets of Wallball, and a Run in between rounds.  Finisher is Prehab Accessory.  Extra Credit is Mobility.

Goal: <15:00.

Wednesday is Strict Press and a Breathe & Burn workout.  Warmup is Press & weightlifting prep.  Strict Press is Building sets of 3.  Workout Prep is Clean Progressions.   Workout is a 12 min EMOM of Power Cleans & Push Press increasing by 1 rep each minute until failure.  Extra Credit is Aerobic Recovery.

Goal: Round of 10+.

Thursday is a Heavy Breathing workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Movement review & demo.   Workout is 4 minutes of Airbike, Box Stepups & Row with a 1 minute rest between each for 2 rounds.  Finisher is Core Accessory.  Extra Credit is Durability.

Goal: 250+ Reps.

Friday is Assess U/L Endurance and Shoulder Accessory.  Warmup is Hinge & press prep.  Workout Prep is HSPU review & practice then building to Deadlift weight.   Workout is Descending reps of Deadlifts & HSPU.  Finisher is Shoulder Accessory.  Extra Credit is Mobility.

Goal: Level Up!.

Saturday is Ring Muscleups and a Breathe & Burn workout.  Warmup is Pull & squat prep.  Ring MU is Accumulating sets of 2 Strict RMU.  Workout Prep is Review Ring MU variations & build Front Squat weight.   Workout is 5 rounds of Ring MU, Front Squats, & Burpees over Bar.  Extra Credit is Aerobic Recovery.

Goal: <13:00.