| Weekly Overview | Events/Classes | |
| Monday | Agility Ladder & Sandbags | |
| Tuesday | Push Press/Jerk & Handstand Development | |
| Wednesday | Back Squat & Lunge | Ring Muscle-Up Skills Clinic at 5:45 PM |
| Thursday | Clean | |
| Friday | Ring Dips & Sled Pull | |
| Saturday | Squad WOD | |
| Sunday | Clean Technique |
Strength
Every 1:30, 5 Rounds
1) 1-2 PVC Hurdle Jump Ladders
2) 2-4 Sandbag Over the Shoulders
PVC Hurdle Jump Options
1) Cone Jumps
2) 6″ + 9″ + 9″ + 12″
3) 12″ + 20″ + 20″ + 24″
4) 20″ + 24″ + 24″ + 27″
Conditioning
3 Rounds of :45 on/:15 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2) AMRAP Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
3) Rest
4) Rest
*Score is total AMRAP Devil’s Press
