A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%

Incline Bench Press
Find your 1 RM for the day

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)

D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round.

For time:
100 cal row
80 cal row
60 cal row
40 cal row
20 cal row
Work 1, rest 1.
If your rowing time for 100 cal is 5 min, then you rest 5 min before you can do 80 cal row.

Three sets of eight double kettlebell clean & jerks. Mark weight of single KB.

A: Snatch 3x3-2x2-1x1
B: Deadlift 3x5@65%
C1: Nordic hamstring curls 3x5
C2: Strict pull ups 3xMax
D: DB biceps curls 2x10

90sec x5
6 clean&jerk 50/32.5
6 t2b
Max cal bike

Result is total calories

3 rounds
8 Ghd-sit up with weights
16 Russian twists

AMRAP 15' OF:
5 DOUBLE DB THRUSTER 22,5/15 15/10
10 WALL BALL
400MT RUN

Double db snatch 5x6
Strict pull up 6x3

"AMRAP 20'
8 Power Snatch @60/40kg
20 DU
20 WB@9/6kg
"

Warmup
300x single unders
10x banded goblet squats
10x crab walk
10x monster walk
10x banded clam shells per side
10x banded single leg hip bridges per side
10x banded pull aparts
10x banded underhand pull aparts
10x banded external shoulder rotation
10x banded shoulder pass throughs

Conditioning: Speed and Quickness
4 Rounds of :45 work/:15 seconds rest
-truck bed jumps
-hammer swings (alt. direction each round)
-banded ski-ergs
-banded transverse twists (alt. direction each round)
-Mjolnir hammer snatches (alt. hand each round)
-heavy bag striking (focus on speed)

Smoker
-5:00 AMRAP 25m sprints, rest is walk back to start

Core
2 rounds
-10x knees to elbows
-10x reverse hypers
-10x back extensions
-10x KB Russian twists 35#