A) 2 rounds. 1 Min: Row 1 Min: 8/6 cal echo 1 Min: 12 db alt hang power snatch B) 3 sets 5 Sumo Deadlifts 10 DB Upright Row C) 3 Rounds Every 4 Minutes 3 Sumo Deadlifts 250 M Row 20 Single Arm DB Hang C+J (Max 3 Min)

Tuesday A) 2 rounds. :30 Sec On/Off Run Air Squats Mountain Climbers B) 3 sets Weighted Lateral Box Step X6/ Side Single Arm DB Press X 8/ Side C) Run Tabata :20 Sec On/ 10 Sec Off X 8 Rounds D) 4 Min AMRAP 4 Box Jumps 8 Wallball 12 Sit Ups

Wednesday 2/11 A) 2 rounds. 1 Minute Row 1 Minute: 9 Sit Ups/ 9 Good Mornings 1 Minute: 20 Jump Rope/ 10 Mountain Climbers B) 3 sets BB Sumo Dead Lifts X 6 DB Upright Row X 10 C) 3 Rounds 3 Min On/ 1 Min Off 9 KB Deadlifts 9 Box Jumps 100′ Farmers…

Monday 2/9 A) 6 Min Circuit Ski :90 sec, then: 30 Jumping Jax 12 Alt V Ups 12 Bird Dogs 12 Walking Lunges B) 2-3 Sets 10 Weighted or Banded Hip Thrusters 5 I-Y-Ts C) 4 Rounds 200 M Ski 10 Weighted Lunges 100 Ft Sled Push (##) Rest 1-1:30