Weekly Workouts
**Monday** — Part A (0-10:00): AMRAP 10 of 4 clusters and 2 rope climbs. Part B (10-20:00): Build to a heavy cluster single. Suggested: Women 95-105 lbs, Men 135-155 lbs.
**Tuesday** — For time: 10-8-6-4-2 ring muscle-ups, 30-24-18-12-6 DB snatches (alternating), 90-72-54-36-18 double-unders. Suggested: Women 25-35 lbs, Men 40-50 lbs.
**Wednesday** — Tempo overhead squat (5-sec descent, 5-sec pause) — build to quality single. Then 21-15-9: overhead squats and bar-facing burpees. Suggested: Women 55-65 lbs, Men 75-95 lbs.
**Thursday** — 5 sets: 5 strict toes-to-bar, 5 pause ATG split squats/leg. Then for time (solo or partner): 25 T2B, 50 KB goblet step-ups, 75/60 row calories, 50 KB goblet step-ups, 25 T2B.
**Friday** — 5 sets: 5 banded deadlifts, 10 DB bench press, 15 barbell inverted rows. Then 3 × 20: barbell curls, band tricep pushdowns, GHD hip extensions.
**Saturday** — 5 rounds for time with a partner: 200m run together, 20 burpee pull-ups, 40 wallballs (20/14 to 10/9 ft). Partners share work, only one athlete working at a time.
