Back squat

5x5

Same weight all sets

2-3min rest

Back squat 4x10

@70-75%

5x6@75-80%

3-5 rounds

1) 8+8 DB row
2) 8+8 seated press
3) 8+8 DB curl or 8 barbell curl
4) max reps push ups

Warm-Up:
For quality Amrap 10min
6-8 barbell good morning
6-8 kangaroo squat
6-8 curtsy lunge
10-20 banded march

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WOD:

Back squat 4x8 (2-3 reps in tank, rest 2-3min between sets)

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Accessory:

EMOM x8
1) 10-16 curtsy lunge (5+5, 6+6 etc..)
2) 30-50s plank hold

WARM UP:
For quality Amrap 10
10-20 banded march
10 wall squat
6+6 curtsy lunge
6 goblet squat

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STRENGTH
Back squat 4x6
(2-3 reps in tank, rest 1-2min between sets, or E3MOM)

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ACCESSORY

EMOM x8
1) 10-14 suitcase deadlift

2) 10-14 curtsy lunge (5+5 or 6+6 etc..)

WARM UP:
4 rounds:
1min machine
7 KB Deadlift
7 KBS
7 Goblet Squat
10m inch worm /or bear crawl

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WOD

EMOM X 20
1) monostructural
2) 10 kbs + 15 air squat

WARM UP:
4 rounds
1min machine
7 KB deadlift
7 KBS
7 Goblet Squat
10-20 banded side step (banded march)

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"ASS BLASTER"
EMOM x20
1) 5 deadlift around 70% of 1RM
2) 10m kb walking lunge/ or 5+5 reverse lunge

WARM UP:
3 rounds
1min machine
7 kbs, 7+7 kb row
10 banded pull apart
10m bear crawl/ or inch worm

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WOD
Bodybuilding
Amrap 30min
15/12cal machine
5-10 pull up
5-10 push up
10+10 DB/Kb row
10+10 DB/Kb lunge press

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Optional bicep curl or hollow tabata

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