A,
2 Banded Back Squats, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM and mini bands for tension.

B,
For quality:
50 Deadlifts,
50 Back Squats
50 Push Press
50 Barbell Rows
50 Good Mornings
50 Alternating Lunges
50 L/50 R Kneeling Single Arm Landmine Press
50 L/50 R Single Arm Landmine Rows

Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 60/50cm

Use an empty barbell for all movements and focus on quality over speed.

Strength:

Build up to a heavy arm over arm sled drag in 15mins

Workout

AMRAP 20 mins
in teams of 3

5 sandbag to shoulder
5 sandbag clean to squat
5 sandbag squats
50m carry

With a partner
20/16 cal row or bike
20 wallballs
20 KBS
10 passthroughs each
20 KBS
20 wallballs
20/16 cal bike or row

WOD prep
4 rounds
6 deadlifts
4 hang cleans
2 push press
*increasing in weight until you reach workout weight

30:00 partner AMRAP
12/8 cal bike or 16/12 cal row
1 round of “DT”

Alternating rounds per person. 1 person work, 1 person rest. Cannot split reps up. Partner must complete the bike/row AND 1 round of DT before switching.

“DT”
12 deadlifts 135/95
9 hang cleans
6 push press

2x5
2x4
2x2

+ Tabata (twist & plank)

WU
6-8min.
8x air squat
8x sit up
8x scapula push up
2x inch worm
6x burpee

6 rounds for time of

• 2 rope climbs
• 10 ring dips
• 12 GHD sit-ups

5 rds: (Super sets)
8 Bench press (~70%)
1-2 Leggless Rope climb
40m Push sled (+60/40kg)
Rest 2min...

1 deadlift
1 clean
1 hang clean
1 jerk
with max load