Box Squat
1 Rep Max - 120 lbs

Squat Medley
10 Reps at 30% - 40
10 Reps at 40% - 50
10 Reps at 50% - 60
10 Reps at 60% - 75

Max Reps at 60% - 20 @ 75

Strength: 50 Ab mat sit-ups, 50 K2E.

WOD:

2000m Row

100 Air Squats

30 Power Cleans @ 155#/95#

L-sit holds on the rings. 3min total time.

3 RFT

50 DU (1:4 singles)
10 Front Squats @ 155#/95#

AMRAP in 20 minutes of:
-5x Burpees
-10x Push-ups
-15x Sit-ups
-20x Squats

3 rounds

49 Double unders

29 Slamballs

As part of your warm-up, mobilize the following pieces:
- Hip external rotation
- Shoulder external rotation and overhead position
Then:-
In 18 minutes, complete as many rounds as possible of:
3 Power Cleans
3 Front Squats
3 Push Press
3 Back Squats
12 Push Ups
*Barbell @ 45kg/30kg.
Beginner: Scale movements and load a necessary.
Advanced : Barbell @ 60kg/40kg.

Warm up : 15 Overhead Squat / 8 Handstand / 8 TTB / 5 RD / 5 Pullups / 100 Skips

Result: 45KG BB - 9R

3 miles

hiked to sadle

3 miles tread mill

1 round for time
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings
30x Wall ball
30x Push press
30x Burpees
30x Dips
100x Jump rope singles
*added a half round second round (15 of each excercise) half of second round is 3 round