Back squat 1 RM, then 3 sets with 75%, choose reps

Back Squat

2x5 tempo
5000, 60, 70%

2x5, no given tempo

75,80%

10 rounds for time of:
15 ft Rope Climb, 1 ascent( or monkey walk)
95 pound Back squat, 30 reps
65/135 pound barbells Farmer carry, 10 meters

3 Minutes of Jumprope
Squats
Burpee-Broad Jumps

Back Squats:
95-115-125-135-145-155-*

*I stopped at 155lb, because my hamstrings and hips "told" me to.

1 Minute Each of:
Knees to Elbows
Plank
Side Plank (left)
Side Plank (right)

30 Seconds Each of:
Heel Touches
Hip-Raise Crunches
Medicine Ball Crunches (12lb)

50 Sit Ups (1:44)

BW: 130lbs

5 Rounds

10 Power Cleans 115/85

10 Push Press 115/85

25 Double unders

I missed you guys and that jenky ass tore up jump rope Quadzilla and I fght over...great morning

X-Band Walks + Goodmornings: 5 steps right + 5 steps left + 5 Goodmornings x 5:00 AMRAP.
+
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

30 minute - EMOM
3 wall balls
2 muscle cleans
1 overhead squat

60-50-40-30-20-10
Calories on airbike and walking lunges

4 rounds of
1 leg DL 10 + 10
Bench Press 8
Ring Row 15
TRX-pike 20
GHD back extentions 10
Banded lateral walk 10m + 10m

Clean & Jerk
2-2-2-2 (tap & go)

Then...

10min AMRAP
5 Turkish Getups (1.5pd)
30 Situps

155,165,185,200(pr)

3rds + 8 situps