Back squat 1x5

Hang power clean

4 x 3 @ RPE 8 / 2 RIR, go Every 2:00-2:30

-6-10 pull-ups
-8-15 burpees
-12-15cal/ 9-12cal row
-rest

5 rounds:
15 Pull-ups
30 KBS (US) 24/16kg
15 GHD Sit-ups

• 2x
  60s. Row/Bike
  6-8 Reverse lunge + stretch
  6-8 Scale + stretch
  6-8 One leg V sit up

• 2x
  30s. Row
  6 Push up
  12 Air squat

• Mobility...

• 45s. Row/Bike - Walk Out + Push up
• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Hollow rocks

• 45s. Row/Bike - Scale + stretch

• 2x
  6 Front squat
  6 Good morning
  6 Reverse lunge

• Mobility...

• Work on Front squat

A,
Banded Back Squat 3-3-3-3-3
Moderate to heavy weight bands just to change things up. Regardless, make sure the set up you have keeps band tension at the bottom of the squat.
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 10 mins of:
10 Landmine Squats, 34/25kg
10 Toes-to-bars
10 L/10 R Landmine Deadlifts, 34/25kg
100 Single Unders

Goal: 4+ Rounds

C,
4 rounds for quality of:
10 L/10 R Landmine Muscle Snatches, pick load
Lateral Raise Hold, pick load, 20 secs

5 x 8

WOD: "badger" 3RFT
30 squat clean@40/30
30 pull ups
800m run

Wod: in memory of our good friend Graig Jackson Wilcox, pace this Wod from the start use run as active recovery.

AMRAP 5:
27 Power Snatches (95/65)
27 Burpees
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:
21 Power Snatches (115/85)
21 Lateral Barbell Burpees
21/15 Calorie Assault Bike

Rest 5:00

AMRAP 5:
15 Power Snatches (135/95)
15 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Kilos – (40/30)(52/38)(61/43)