Squat:
245 x 5
280 x 5
315 x 8 (needed to get lower)

Deficit deadlifts: 3 x 10 @ 240, 275, 320

Military Press:
95 x 5
110 x 5
125 x 9

Close grip bench 3 x 10 @ 135, 165, 195

Core:
5 x 10 GHD situps

5-3-2-1-1 thruster 140# pr

"MURPH" with 15# weight vest
run 1 mile
100 pull ups
200 push ups
300 squats( sub 150 sit ups/150 squats
run 1 mile

Back squat 4x1 @heavy weight
Start at around 90% of your calculated 1rm and try to add weight every set. Don’t go to failure or a new PR. Next week you’ll get to show of your strength!
+
For time
Buy in: 800m run
5 rounds of Cindy:
5 pull ups
10 push ups
15 squats
Cash out: 500m row

3x5 clean and jerk
3x5 dead lift
90kg,110kg,120kg
130kg 1 rep
140kg 1 rep
New pb on dead lift!
3x5 shoulder press @40kg

Strict mu max reps

21-15-9
thrusters 40 kg
ring dips

• direct into -

15-12-9
push press 40 kg
ring dips

50 g2o 40kg
50 box jump
50 kb swing
50 pull-up
50 burbee
50 wall ball

1 minute max rep x 3 rounds
Burpees
Power snatch @35kg
Box jump
Squat thruster @35kg
Chest 2 bar pull ups
1 min rest
Rd1-63
Rd2-62
Rd3-57
Total:192

a. 10-9-8-7-6-5-4-3-2-1
handstand push up reverse
ring pulls

b. 75 overhead squat
5 pullups each time you put down the barbell

Time: 4:48 @ 20kg

5 minutes of HSW Obstacle