Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

V1.
A1) Bench Press 5-5-5-3@72,72,72,77
A2) Bent Over Rows 10-10-10-8
A3) Snatch Grip Hi Pull 8-8-8-6 @ B.O. row weight

V2.
10rds
8 Alt KB Pushups (4/4)
8 Single KB Rows (4/4) *1 sec pause @ top
8 Dual DB OH Tri Ext
8 Dual DB Standing Curl

12 min AMRP
9 T2B/ Raises
7 HPC
5 Thrusters A)95/65, B)75/55, C)65/45

Weightlifting
A1) DB Incline Press 8-8-8
A2) Banded Rows 8/8

Conditioning 10 min AMRP
3 SB OTS
5/3 Cals on Bike
7 Bear Hug SB Squats
9/6 Cals on Bike

WL2 8-10 sets
1 Snatch Hi Pull + 1 Snatch @65+
Rest 1
Hanging Snatch HI Pull + Hanging Snatch
Rest

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

V1.
A1) Back Squat 5-5-5-3@72,72,72,77
A2) Max Effort Strict PU

V2.
4-5rds NFT
10 LM Squats
8 LM 2 Hand Press
10 Strict PU
8/8 Banded Wood Choppers Pull Downs (Sideways)

10 min AMRP
5 1arm KB Swings/Snatch
5 Gob/OH Lunges
5 Swing/Snatch w Opp Arm
5 Gob/OH Lunges
10/7 Cals on Bike 
2 Lengths of KB Pull throughs (DnB)

Weightlfiting
A1) Banded Split Squat 8/8)3
A2) Banded Kneeling Pull Down (1 sec hold) 8/8)3 

Conditioning EMoM 8
5 KB 2 hand Sq Clean and Press

Endurance 3rds
Run 1200
100 DU

Rest Day

Open Gym sessions @ 5.30-7am, 11.30-12.30, 5.15-7pm

5-7-9-11-13….
20 min AMRP
RKB
Cals on Bike
* Rest 1 min after each set
** SPRINT