| Thursday |
| Warm up |
| – 3x: Barbell front squats x 10 + Barbell RDL x 10 + Barbell strict press x 10 – 3x: Inch Worm x 5 + Pull ups/Ring Rows x 5 + Hanging knee tucks x 5 + Jumping lunges x 10 |
| Strength |
| 1) Front Squats: 5-5-5-5 2) Hang power cleans: 5-5-5 3) Hang Cleans: 5-5-5 |
| Work |
| 45 work/15s rest x 4-5 sets – Renegade Row – DB Squats – DB Push press – Backwards box push |
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