WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 90sec Cardio of Choice 15 Banded Good Mornings 8/side Forward to Reverse Lunge 10/10 Cossack Squats	1RM Back Squat 1st: 75% × 1 rep Rest 1:30min 2nd : 80% × 1 rep Rest 1:30min 3rd: 85% × 1 rep Rest 2:00min 4th: 90% × 1 rep Rest 2:00min 5th: 93-95% × 1 rep Rest 2:30min 6th: 97-100% × 1 rep PR attempt Rest 2:30min 7th: 101%+ × 1 rep (optional PR)	EMOM x 12min 0-1min: 10/12 Cal Row / Bike 1-2min: 15 R. Swings 2-3min: 15 Sit ups
TUESDAY	2set 10 Band Pull-aparts 10 PVC BTN Press 8-10 Ring Y Row	1RM STRICT PRESS 1st: 75% × 1 rep Rest 1:30min 2nd : 80% × 1 rep Rest 1:30min 3rd: 85% × 1 rep Rest 2:30min 4th: 90% × 1 rep Rest 2:30min 5th: 93% × 1 rep Rest 2:30min 6th: 95-97% × 1 rep (PR attempt) Rest 2:30min 7th: 100%+ × 1 rep (optional PR)	Every 2:00 × 6 rounds: 10/8 Cal Row/Bike 12 Box Jump Overs Max Burpees Remaining Time
WEDNESDAY	2set 10 Goblet Cyclist Squat 20m/side KB Filly Carry 6/side Copenhagen Raise	1RM Clean + Jerk 1st: 75% × 1rep Rest 1:30min 2nd: 80% × 1rep Rest 2:00min 3rd: 85% × 1rep Rest 2:00min 4th: 88% × 1rep Rest 2:00min 5th: 92% × 1rep Rest 2:30min 6th: 95% × 1rep Rest 2:30min 7th: 97-100% × 1 PR attempt	AMRAP x 10min 5 Hang Power Cleans 50/35kg 10 Push-ups 15 BW Squat
THURSDAY	2set 20m/side 90/90 KB Bottoms Up Carry 10 Scapular Pull-ups 2 Wall Climb 5sec Pause on top	3set Max Strict Pull-ups Rest 1:30-2:00min Between set 3set Max Handstand Push-ups / Pike Push Ups Rest 1:30-2:00min Between set	For Time 21-15-9 Thrusters (40/30kg) Kipping/Butterfly Pull-ups
FRIDAY	2set 90sec Cardio Choice 10 Dual DB Seated Good Morning 6 Inchworms 4/side Spiderman Lunge with Reach		METCON 1 For Time: 30/24 Cal Row/Bike 20 Wall Balls 10 Power Snatches (40/30kg) REST 3min METCON 2 AMRAP x 12min 10 Box Jumps 15 R. Swings 20 DU / 60 SU