A.
5x5 Backsquat

B.
FT w pair:
50 KB swing
80 Wallball
50 Strict pull-up
80 TTB
50 Strict dip
80 Push-up

C.
50 GHD

A,
Banded Back Squat 7-7-7, using heaviest weight per set (band pulling forward
2x max rep Glute Ham Raises on GHD
Reverse Sled Drag 3x 30m, using heaviest weight per set
Incline Bench Press 7-7-7, using heaviest weight per set
2x max rep Strict Pull-ups
Seated Alternating Dumbbell Strict Press 10-10, using heaviest weight per set

Seated Alternating Dumbbell Strict Press- hold one arm overhead while the other works, then switch

B,
For time:
30 Thrusters @34/25kg
3 Legless Rope Climbs
20 Thrusters
2 Legless Rope Climbs
10 Thrusters
1 Legless Rope Climb

Goal: sub 8 mins

C,
3 rounds for quality of:
R Arm Overhead + L Arm Front Rack Carry, pick load, 30m
10 R Pallof Press
L Arm Overhead + R Arm Front Rack Carry, pick load, 30m
10 L Pallof Press
Plank-up, 30 secs

You GO , I GO
AMRAP 30 with a partner:
100 Air Squats
1000m row
100 Hang Power Cleans@52.5/35kg
1000m row

GOAL: 2+rounds

Assault bike 300 cal for time

21-15-9
Power Clean (135/95) -> Scaled down to practice correct form 75#
Wall Ball
GHD Sit-Ups

Single Leg Banded Hamstring Curl: 3 x 30-50 each. Rest 60s
- Start on the non dominant side and let that dictate the reps.
+
- Global Foam Rolling Quadriceps x 60s each
- Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Squat Clean 5x4 75-80%, same weight as last week, EI TOUCH & GO NOSTOJA!

Clean + jerk 2+1 max.

Double Leg Banded Hamstring Curl: 4 x 25. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.