Strength
5x3 Back squat
Then ME @ 80% 3RM

85, 115, 125, 135, 145
10 reps @ 115

WOD
7min AMRAP
3, 6, 9...
Front squat (115/75)
Box jump (24/20)

RX. 5 rounds + 15 reps.

Perform 2 rounds of:
50 pullups
50 pushups
50 situps (anchored)
50 air squats
(rest same amount of time between rounds as round 1 takes)
break up reps as needed - FOR TIME

“Jump Down”

For time:

50 DU, 10 squats,
40 DU, 20 squats,
30 DU, 30 squats,
20 DU, 40 squats,
10 DU, 50 squats ( 12:23 )

rest 3 mins.

then
max T2B in 3 mins. (16 reps)

Wendler:

Back Squats: 2x225, 2x245, 5x270, 5x290, 5x305

21-15-9 Reps of:

185 lb Deadlift
Strict Pull Ups

WALK / RUN 30 MIN

WORK ON DUBLE UNDERS

Back Squat
Find your 3 rep max.
EMOM 3 Back Squats, increase 20# for men, 10#’s for women, each set until 3 rep failure.
*Start at 55% of predicted 3RM.
then
AMRAP 16 min.
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
25 Pull Ups
50 Push Ups
75 Air Squats
30 Pull Ups
60 Push Ups
90 Air Squats

Back Squat 1 RM

10' EMOM

5 Bar f'ing burpees
5 Deadlifts @ 205
hold the bar after 5th until end of minute

Track & Field
Dynamic Stretching (Warm-up)
30 minute Tempo Run on Grass
Static Stretching + Foam Rolling (Cooldown)

3 x 5
60% of max (300): 185

Sat bench and powered out. I can work on being more explosive.