3 rounds for quality:
30 mountain climbers
10 v-ups
10 hanging windshield wipers

6-10 sets of 3 Reps around 70%
1 Min Rest between sets!

Wendlers - Week 3
Bench Press
5,3, 1+

Deadlift, 65% max

12 - 12 - 12

Find your 5 RM in 15 min

For Time:

Rx
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run
*Wearing weighted vest 9/6kg

SCALED 1.
1 mile Run (1,6km)
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run (1,6km)

SCALED 2.
1 mile Run (1,6km)
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run (1,6km)

SCALED 3.
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

RPE 4.5 TC 50min

-In this version the bodyweight movements can be partitioned and split however the athletes like.

Bulgarian split squats
4x10/10

Back rack barbell

Every 2:30

Goal is to add weight every week or start @ ~xx% of 1RM Back Squat

3 x

1) 8 x Back Squat ~60%
2) 10 x Front Squat ~50%
3) 12 x Lunge (Back rack) ~40%

3 x max reps strict pull ups

• rest 2min between efforts

1) Row/Assault...
2) 10 KB/DB/BB Thruster
3) rest