A,
Banded Back Squat 1 Rep (3.week of 3 week cycle)

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

Find a 1RM for the day.

Strong bands.

B,
Olympic Squat 15 Reps

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

Narrow stance as deep as possible; be sure to control the movement all the way up and down.

C,
Hip Extension 10-10-10

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

D,
For time:
Row, 1000 m
75 Thrusters@34/25kg
Goal: Sub 10 min

E,
3 rounds for quality of:
Single Arm Waiters Walk, pick load, R 15m
5 ATYTs
Single Arm Waiters Walk, pick load, L 15m
5 Scap Rotations

Scap Rotations- forward and back