| Weekly Overview | |
| Monday | Front Squat |
| Tuesday | Push Press |
| Wednesday | Snatch |
| Thursday | Two-Part Conditioning |
| Friday | Pressing Variations |
| Saturday | Squad WOD |
| Sunday | Gymnastics Pull, Core |
Strength
Every 3:30, 4 Sets
4 Front Squats (80-85%)
Superset Accessory (2+ out of 4)
15/15 Banded Lateral External Rotation
Conditioning
6 Rounds for Time:
15 Wall Balls (20/14) (FX: 14/10)
3 Deadlifts
3 Power Cleans
3 Front Squats
*(RX: 155/105), (FX: 105/75), (RX+: 195/135)
*10:00 Cap
