Weekly Overview	Events/Classes
Monday	Upper Body Pulling, Core
Tuesday	1 RM Thruster, Hero WOD “Omar”
Wednesday	Long Conditioning	Core/Mobility Class at 5:45 PM
Thursday	Bench Press, Box Jumps
Friday	Front Squat
Saturday	Squad WOD
Sunday	Conditioning Intervals

Strength
Every 2:00, 3 Rounds
1) 10 Underhand Seal Row + 10 Underhand Ring Rows
2) 100’/100′ Single Arm Farmer’s Carry
3) 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted) + 10-15 Hollow Rocks

Conditioning
AMRAP 10
10 Crossovers (FX: 20 Double Unders) (RX+: 20)
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
10 Single Kettlebell Suitcase Lunges (24/16) (FX: 16/12) (RX+: 32/24)