A,
Week 3 , Cycle 1
Back squat
1x5@75% of 1RM (training max )
1x3@@85%
1x1+AMRAP@95% (GO HARD with perfect form)

Week 1
Press
Find your 1 RM for the day
- don’t go for broke
- No failed reps today, just a 1 rep with a little room to add some weight in the coming weeks.

B,
Accessory LIfts ( each lift AHAP )
Seated DB Press: 2 x 15
Tricep Push Down: 2 x 10
Barbell Row: 2 x 10
Complete in that order , as 2 rounds!

C,
For Time
40/35 Cal Bike
20 Back Squat @102/70kg
20/17 Cal Bike
10 Back Squat @102kg/70kg
Goal: Sub 10 min
Loading on the bar is something you should be able to get 20 reps in a row with when you are fresh.
Take the bar from the rack on this workout!

D,
Midline
Weighted GHD Sit Up: 3 x 15-20

Rest 90sec btw