Monday
A. EMOM 14
Even – 10-15 Wall Balls
Odd – 3 UB Snatch; Start at 60% and add weight each round, if you are new to this movement, use the same weight for all sets

If your Karen time is under 5 min do 15 reps and use a 30/20# ball
If your Karen time is under 6 min do 15 reps and use a 20/14# ball
If your Karen time is under 10 min do 10 reps and use the ball you used for Karen

B. Tempo Back Squat
4-4-4@75-80%, 4 sec eccentric, 2 sec pause at bottom, rest exactly 2 min between sets

Extra
Single Arm KB high Pull – 8-8-8 each side
Single Leg Cross Body Deadlift – 8-8-8 each side

Tuesday
A1. Choose One:
Chest to Ring Pull-Ups or Ring Pull-Ups – 3-8 x 4
Strict Chin-Ups – 3-7 x 4
Banded Chin-Ups – 5 x 4
Ring Rows – 10 x 4
A2. Choose One:
Tempo Ring Dips – 3-8 x 4, 3 sec eccentric, 2 sec pause at bottom, 2 sec pause at top
Ring Dips – 3-6 x 4
Banded Dips – 3-5 x 4
Bench Dips – 6-8 x 4

B. For Time:
Run 400 Meters
25 Burpees
Run 400 Meters

Extra
Single Arm High Pulls – 8-8-8
Bat Wings – 10-10-10

Wednesday
A. Halting Clean + Clean + Front Squat – 1+1+2 x 5, Pause below the knee and above the knee, and in the catch on the first rep, the second clean has no pauses and neither do the front squats

B. 5 Rounds
10 Cal Row
10 RKBS@100/70
10 TTB

10 Min Cap

Alpha – as written
Bravo – KBS@70/53
Charlie – KBS@53/35, Hanging Leg raises
Delta – KBS@35/25, Hanging knee tucks

Extra
Tempo Split Squat – 8-8-8 each side, 4 sec eccentric, 2 sec pause at top, weighted or unweighted
Supine Banded Pallof Press – 8-8-8 each side, laying on your back, one knee bent and one straight, bent knee is on side closer to the rack

Thursday
:45 Sec Bike
:15 Sec Rest
:45 Sec Row
:15 Sec Rest
:45 Sec Ski
:15 Sec Rest
:45 Sec Bear Crawl
:15 Sec Rest
200 Meter Run
:15 Sec Rest
Ring Plank :45 Sec
Rest 2:15 x 4

Efforts should be at a cardio pace, do not sprint.

Friday
A1. Single Leg Deadlift – 8-10 x 4 each side
A2. Choose One:
HSPU – Max Strict + Kipping x 3, stop a couple reps before failure on kipping hspu
Box HSPU – 10 Reps + 2-3 Wall CLimbs x 4
Wall Climbs – 3 reps x 4, pause 3 sec at the top of each wall climb
Z-Press – 8-10 Reps x 4
A3. Choose One:
100 Dubs x 4
50 single doubles x 4
100-200 Singles x 4

Extra
Isometric Banded Scap Retraction – :30 sec x 4
L-Sit or N-Sit – Accumulate 2 min