A,
Back Squat week 2 ( training max +10kg)
1x3@70%
1x3@80%
1x3+amrap@90%

B,
For quality:
20 Hip Thrusts

C,
Glute Ham Raises 2x max rep
Rest as needed between sets.

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

E,
Every 1 min for 20 mins, alternating between:
odd min : 2 Ring Muscle-ups + 4 Handstand Push-ups + 8 USA Swings@32/24kg
even min: 5 Clean & Jerks @61/43kg

F,
For quality:
3x 20 Alternating Single Arm Dumbbell Rows, pick load
3x 6 WY Negatives
3x 8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load

Complete each work set at RPE of 6-7 of 10

A) Strength
Pull ups
5-5-5-5-5
Between pull ups
3+3 Heavy DB box step up
3+3 Box step jumps
12 kb drag thru

B) Cardio
EMOM 18min
1. 10 wall ball + 10 sit up
2. 10 box step up + 5-10 push up
3. 10 KB swing, OH + 10-20 plate twist
4. 10 Goblet squat + 6-12 side plank dips
5. 10 c. row + 10 shoulder taps in plank
6. REST

5rds for time:
-15 t2b
-5 shspu

*goal is to go unbroken!

Every 1:30 x 10
-squat clean

6 rnds EMOM
15 KB swing @20kg
10 OHS with 15kg bar
10 cal row
3 wall walk
60m Farmers walk @2x16kg
1 min rest

Front squat 5 RM, then 3x3 @ same weight

45 min PK
800m jog
30s hang from the bar
800m row
10 box step overs
10 light kb clean and jerks, alternating
10 goblet squats
20 russian twists
20 face pulls
100 rope jumps
30s HBH
30s ABH

E3MOM x 6 set
11 rep Back squat @ 69% of your 1RM
7 rep Back squat @ 75% of your 1RM
3 rep Back squat @ 83% of your 1RM
3 rep Back squat @ 83% of your 1RM
7 rep Back squat @ 75% of your 1RM
11 rep Back squat @ 69% of your 1RM

A: Triple jumps x8
B: Deadlift 5-5-5-5-5
C: Strict pull ups 3set
D: SA lat pull downs 3set
E: Seated rows 3set
F: Extended Cable biceps curls 2set
G: Z-bar Preacher curls 2set