A,
Back squat week 3, cycle 3
1x5@75%
1x3@85%
1x1+AMRAP @95%

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day and try to increase by 2,5-5kg from last week.

C,
Incline Dumbbell Press 15-15, using heaviest weight per set
Close Grip Bench Press 10-10, using heaviest weight per set
Tricep Press Down 10-10, using heaviest weight per set
Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth
portion of the bar

Try to increase 2,5-5kg from last week for each lift.

D,
For time:
Run, 400 m
-- then --
18-15-12-9-6-3 reps of:
Power Snatch, @34/25kg
Toes-to-bar

Goal: sub 14 mins

E,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
L Arm Farmers Carry, pick load 15m
10 L Arm Teapots, pick load
R Arm Farmers Carry, pick load 15m
10 R Arm Teapots, pick load