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THURSDAY A. Health  EMOM 16: 1) 3x (1 Half Wall Walks + :5 Hold)  2) 100’ KB Single Arm Overhead Carry (R) 3) 100’ KB

WEDNESDAY A. Health Every 2:00 x 6 Sets: (1.1) Power Snatch w/ :03 pause at below the knee   Fitness + Performance:  Every 2:00 x

TUESDAY A. Health: Every 3 Min x 4 Sets: Partner Up 2-3 People!!! A1) :20 Front Rack Iso Hold @Heavy Weight A2) 5 Seated Vertical

MONDAY A.  Health + Fitness + Performance:  Every 2:30 x 5 Sets: 5 Box Squats @80% of 1RM Back Squat @21×1  * Box height should

A. Health Partner WOD: For Time: 35 Min Time Cap  50-40-30-20-10 Synchro Ab Mat Sit Ups Synchro Single Unders Into  100 Wall Balls (Split However) 

A. Health + Fitness + Performance:  4 Sets: 10/leg Front Foot Elevated DB Reverse Lunges (45lb plate)  – Rest 30 sec 10 Landmine Goblet Squats 

A. Health  EMOM 15: 1) :30 Slow and Controlled Alt Shoulder Taps w/ Feet on Box in Plank or Pike position (Hold for 2 seconds

A. Health Every 2:00 x 6 Sets: (1.1) Power Snatch w/ :03 in catch position    Fitness + Performance:  Every 2:00 x 6 Sets: (1+2+1)

A. Health + Fitness + Performance:  4 Sets: Partner Up 2-3 People!!! A1) :20 Back Rack Iso Hold @Heavy Weight – Rest 30 sec A2)

A. Health + Fitness + Performance:  Every 2:30 x 5 Sets: 5 Box Squats @50% of 1RM @31×1  * Box height should be set up