Monday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is General movement prep.  Workout Prep is Dumbell movement review.   Workout is 20 minutes of Ring Pushups, Db Box Stepovers, & Db Snatches.  Finisher is Shoulder accessory.  Extra Credit is Mobility.

Goal: 7+ Rounds.

Tuesday is Assess UB Pull and a Breathe & Burn workout.  Warmup is UB Pull prep.  UB Pull is Assess.  Workout Prep is Kipping Pullup review.   Workout is Descending sets of Pullups with a 400m Run after each set.  Extra Credit is Core & Lower Body Accessory.

Goal: <12:00.

Wednesday is a Breathe & Brace workout.  Warmup is a Barbell complex.  Workout Prep is Clean Progressions & Thruster review, then build to workout weight.   Workout is 10 rounds of Burpees over Bar, Deadlifts, Power Cleans, Front Squats, & 1 Thruster.  Extra Credit is Rotation Accessory.

Goal: <13:00.

Thursday is Assess Rings and Assess N&C Endurance.  Warmup is Jump Rope & Rings prep.  Rings are Assess.  Workout Prep is Doubleunder review & practice.   Workout is Assess N&C Endurance.  Extra Credit is Mobility.

Goal: Level Up!

Friday is Power Snatch and a Breathe & Burn workout.  Warmup is Snatch prep.  Power Snatch is Build to a Heavy 2 reps.  Workout Prep is OH Squat review.   Workout is 5 rounds of Power Snatch, OH Squats, & Box Jumps.  Extra Credit is Glute Accessory.

Goal: <15:00.

Saturday is Back Squats and a Bodybuilding workout.  Warmup is Squat prep.  Back Squats are Building sets of 3.  Workout Prep is Movement review.   Workout is 10 rounds of SA Ring Rows, Arch-body Pulses, SA Db Floor Press, & Tuckups, switching sides with every round.  Extra Credit is ARMS.