[spoiler title="Weekly Warmup"] 2mins @ 70% run, skip, row, airdyne

2-3 rounds: 10 cossacks / side 15 Band pull aparts with straight arms 10 Good mornings with empty bar [/spoiler]

[spoiler title="Group Metcons"] Monday 2 rounds, max effort: 60sec Airdyne/row 30sec Rest 60sec Toe to bar 30sec Rest 60sec Push-ups 30sec Rest 60sec Wall ball 90sec Rest

Tuesday For time, complete in order: 30 Turkish Get-up (15 per side) 60 Overhead Walking Lunges (30 per side) 90 KB Swings

Wednesday 5 sets: 30sec Battling ropes 30sec Jumping alternating lunges 30sec Knees to elbow 30sec airydne max cals 60sec Rest

Thursday 5 Rounds for time: 12 DB Thrusters at 40-45% 1RM 12 Pull-ups 12 box jumps

Friday 4mins: airdyne or row for max cals 2min rest 4mins AMRAP: 5 burpees + 10 KB Swings 2min rest 4mins AMRAP: 5 pull-ups, 10 wall ball

Saturday A. Max Effort Standing Broad Jump, 3-4 attempts B. Regular Strength Workout C. 6min AMRAP: 3 wall walks (chest touches the floor and the wall) 10 bodyweight squats [/spoiler]

[spoiler title="Foundation"] Workout 1 A1. FFESS 4x10, rest 60sec A2. Pendlay Row, 4x10, rest 60sec B. Group Metcon

Workout 2 A. Push Press 6x3 @ 80-85% B. Group Metcon

Workout 3 A1. Back Squat 3x5, add 5-10lb more than last time, rest 60sec A2. Chin-ups, 3xmax reps. Rest 60-90sec B. Group Metcon

Workout 4 A1. DB Seated Shoulder Press, 4x10, rest 45sec A2. Ring Rows with 3sec pause at top, 4x10, rest 45sec A3. Low Box 4x15 or Poliquin Step-up 4x20-25, rest 45sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Back Squat 5x3 @ approx 85-90% B. Group Metcon

Workout 2 A. Push Press 6x1 @ 90-95%, rest 60-90sec B. Press, 2-3 sets of 10, rest 90sec C. Group Metcon

Workout 3 A. Deadlift. 3x3 @ approx 85% B. Low Box Step-ups 3x15/side. Rest 30sec between each side. C. Group Metcon

Workout 4 A. Hang Snatch 6x2 B. Snatch Pull 5x3 C. Back Squat, 2x1 @ 90-95% D. 3min - max double unders

Workout 5 A1. FFESS 4x8, rest 60sec A2. Good Morning 4x10, rest 60sec A3. Pendlay Rows, 4x10, rest 60sec [/spoiler]

[spoiler title="Competition"] Workout 1 A. Hang snatch and snatch, 7x1 rest as needed. B. Back squat 3x3 @ 92-95%, rest 2-3mins C. 3 sets: 8-15 controlled knee to elbow, rest as needed, FFESS 8-10reps, rest as needed

Workout 2 A. Press 5x3 @ 85-90%, rest 2-3mins B. Group Metcon

Workout 3 A. HSPU - 2 reps ever 30sec for 5mins. B1. 3x15 low box step-ups, rest 30sec B2. 3xMax strict chins, rest 30sec C. Metcon with Group

Workout 4 A. Clean and jerk @ 80-85%, 7x1. Rest as needed B. Back squat 2x1 @ approx 90-95%, rest 2mins C1. RDL 5x10, rest 30-45sec C2. Band pull aparts 5x15-20, rest 30-45sec

Workout 5 A. Push press 5x3 @ 85%, rest as needed B. Standing DB Press 2x10, rest 90sec C. Group Metcon [/spoiler]

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