Back Squat

70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM:
63%
72%
81%

*Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Three rounds of:

• Row 1000 meters
• 50 Burpees
• 50 Box jumps, 24 inch/20 inch or 60 cm/50 cm box
• Run 800 meters

In 15min:

Back squat 3 @ 70%, 2 @ 80%, 3 @ 75, 2 x 1 @ 85%

For 7 minutes

• 10 + 10 single arm kb swing
• 20 steps bw walking lunge

And then with partner:

• accumulate 2min L-sit and 2min heavy weighted plank

5 x 3

YGIG

1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*If you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Find your Back Squat 1 RTM in 25 mins.

Wrist Stretches(1-4)
Wrist Preps
*wrist push up
*first knuckle push up
*wrist rocks
*fingertip push ups
For Wrist Preps use following template:
3x1r, 5x1r, 3x2r, 4x2r, 4x3r, 5x3r, 4x4r, 4x5r, 5x5r

Back squat 3x6 @ 60%

Push Press 4x6