It's Thursday AM and that means working on box squat and auxiliary exercised to strengthen the back, hamstrings and gluteus.

Resistance Training:
Banded Box Squats
12 rounds, 2 reps per round
Purple Band, 1 Knot
~55% of 1RM (135 LBs)

Extras:
100-150 Weighted Step Ups (25 LBs)
4x 10 GH Raises
3x 10 Good Mornings (135 LBs)
40 Weighted Hip & Back Extensions (25 LBs)
20 Stone to Shoulder (10 at 7 LBs, 10 at 96 LBs)

Crossover

60m Sprints - on track - rolling - 6x60m - 8.03, 7.59, 7.63, 7.66, 7.67, 7.75
150m Sprint - rolling - 1x150m - 21.15

Shoulder Press Challenge Lift-5 = 55

WOD:

Death by Thruster95/65: I made it to 9

Then 4 min rest followed by:

3 rnds of

1min Max DU’s: total 8 in 3 mins. WHoo Hoo!! :)

1min Plank

100 box jumps
30 KTE on back/30 Pullups

100 box jumps
30 KTE on back/30 DL #135

"Bradley"
10 Rounds:
100-Meter Sprint
10 Pull-Ups
100-Meter Sprint
10 Burpees
30-Second Rest

amrap 12'

5 burpees
6 dumb snatch
5 ball slams

1) With a 10:00 cap…

75 Calorie Row

Then, AMRAP (in the remainder of the 10:00) of:

30 Thrusters 105/70#
7 Muscle-Ups

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

Clean and Jerk
75% x 2 x 6

Then

2, 4, 6, 8, 10 Overhead Squat 60kg/40kg
21, 18, 15, 12, 9 KTE

Post Load and Time: