Monday is  Squat Endurance and a Breathe & Burn workout.  Warmup is Squat prep.  Squat Endurance is Assessing OR building.  Workout Prep is Doubleunder review & practice.   Workout is Ascending Doubleunders with descending GHD Situps in between each set.  Extra Credit is Lactic Tolerance.

Goal: <10:00.

Tuesday is  a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Kb Snatch review & practice.   Workout is 1 minute stations of Kb Snatch, Row, & Ring Rows for 5 rounds with a 1 minute rest between rounds.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobilize.

Wednesday is  Floor Press and a Breathe & Burn workout.  Warmup is UB Push & Jump prep.  Floor Press is Building to a heavy set of 5 in 5 sets.  Workout Prep is Review & practice Ring Dips.   Workout is 4 rounds of Air Squats, Burpee Box Jumps, & Ring Dips.  Extra Credit is Breathe & Mobilize.

Goal: <15:00.

Thursday is  Hang Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Hang Power Cleans are a 10 min EMOM of 1 Clean Pull & 1 Hang Power Clean.  Workout Prep is Review barbell cycling.   Workout is Ascending reps of Deadlifts & Hang Power Cleans with a Run in between rounds.  Extra Credit is Prehab.

Goal:  Round of 16+.

Friday is    Pullups and a Full Body Burn workout.  Warmup is UB Pull & Squat prep.  Pullups are Building to a heavy 3 Weighted Pullups in 5 sets.  Workout Prep is Thruster & Pullup practice.   Workout is Descending reps of Thrusters & Pullups.  Extra Credit is Bodybuilding.

Goal: Level Up!

Saturday is  a Muscular Burn workout.  Warmup is General movement prep.  Workout Prep is Strict TtB review.   Workout is 3 minutes of Strict Toes to Bar & Russian KbS, rest 1:30, into 3 minutes of WtD Box Stepups & WtD Plank, rest 1:30, and repeat 3 times .  Extra Credit is Breathe & Mobilize.