A,
Back squat 4th cycle (add 5kg to your previous training max!)
Week 1
1x5@65%of the new training max
1x5@75%
1x5+amrap @85%

Goal: 5+2-3 reps in the last set

B,
Deficit Deadlift 5RM

Use the heaviest weight you can for each set.
Rest as needed between sets.

Off of a 10 cm or so box/plate.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
21-15-9 reps, for time of:
Thruster @43/30kg
Pull-up
Box Jump @60/50cm

"Jumping Fran"

Goal: Sub 9 mins

E,
4 rounds for max reps of:
max rep Box Plyo Skiers, 20 secs
Rest 40 secs
max rep Med Ball Floor Press Toss, pick load, 20 secs
Rest 40 secs
max rep Slam Balls, pick load, 20 secs
Rest 40 secs

Box Plyo Skiers- high box