| Monday | Back Squats | |
| Tuesday | Power Clean and Push Jerk | 6am WOD NOON WOD 4:30pm WOD and 7-FIT |
| Wednesday | Partner Metcon | NOON WOD and 7-FIT combined |
| Thursday | Bench Press/ Pendlay Row | |
| Friday | “Fran” | |
| Saturday | Deadlift | |
| Sunday | Long EMOM |
Strength:
E2MOM 10
Back Squat
1: 8@60-65%
2: 8@65-70%
3: 8@65-70%
4: 8@70-75%
5: 8@70-75%
Conditioning:
21 – 15 – 9
Burpee Box Jump Over (24/20)
Ring Dips (Fx: Hand Release Push Ups)
