Monday is a Heavy Breathing workout and Core Accessory.  Warmup is UB Pull & Squat prep.  Workout Prep is Pullup review & practice.   Workout is 20 minutes of ascending reps of Pullups & Burpees with 8 Air Squat EMOM.  Finisher is Core Accessory.  Extra Credit is U/L Endurance.

Goal: Round of 12+.

Tuesday is Assess UB Push and a Breathe & Burn workout.  Warmup is Press prep.  UB Push is ASSESS.  Workout Prep is Push Press review & practice.   Workout is 2 rounds of Ring Pushups, GHD Situps, Push Press, KtE, & Running.  Extra Credit is Mobility.

Goal: <15:00.

Wednesday is a Heavy Breathing workout.  Warmup is General movement prep.  Workout Prep is Clean progressions.   Workout is 5 minutes of Rowing & Box Jumps, rest 1:00, into 5 minutes of Hang Power Cleans & Doubleunders, rest 1:00 , and repeat.  Extra Credit is Mobility.

Goal: 4+ Rounds each.

Thursday is Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is 4 sets of 3 building.  Workout Prep is HSPU review & practice.   Workout is Assess U/L Endurance.  Extra Credit is Durability.

Goal:  Level Up!.

Friday is a Burn & Pump workout and Prehab Accessory.  Warmup is Squat & Pull prep.  Workout Prep is Front Squat review & build.   Workout is 5 rounds of Front Squats, Elevated Ring Rows, & L-sits, with a 1:00 rest between rounds.  Finisher is Prehab Accessory.  Extra Credit is Durability.

Saturday is Clean & Jerks and a Heavy Breathing workout.  Warmup is Weightlifting prep.  Clean & Jerks are 1 Clean & Jerk EMOM x 10.  Workout Prep is Movement review.   Workout is Descending sets of Ground to OH & Burpees over Bar.  Extra Credit is Core & Prehab.

Goal: <12:00.