Pretty heavy benchpresses 5 reps x 5 sets.

Deadlifts 7x3 @70%+

5 rounds for quality:

• 5 Good Mornings (moderately heavy)
• 5 Overhead Squat (same weight as above)
• 10 Weighted Sit Ups (heavy)

3 x

8 x Lateral raise, use light DBs
8 x bentover barbel row, you choose the weight
8 × wide grip pull up, overhand grip
Max reps hollow rocks (finish if lower back comes off the floor)
2 min rest

5x3 Hang clean
75%

3 Rounds For Time :

15 Wallball Shots 20/14p
10 Toes To Bar
5 Front Squats 85/65kg

TC 11

Back Squat

6 sets of 10, building

Go every 3:00

5 rounds for time with a partner:

31 back squats ( rack or floor )
12 power cleans

• split as you like. One person working at time.

TC 18

Barbell 60/42,5kg
Masters 45+ 50/35kg

As Many Reps as possible in 9 minutes of :

7 Hang Squat Snatch 42,5/30kg
2 Wallwalks

4x3 70%